RVC – CrossFit

Strength

A: Back Squat (7 – 5 – 3 )

7 @ 70%

5 @ 75%

3 @ 80%

Metcon

B: Metcon (Time)

Rx =

3 rounds for time:

21 wall balls (20/14)

15 toes to bar

9e dumbbell snatch each arm (50/35)

1 minute rest

Rx+ =

5 rounds
9 db snatch left arm

9 db snatch right arm

Extra

C : Metcon (Time)

Rx =

5 sets for quality:

10 deadlifts (225/155)

30′ handstand walk

Rx+ =

5 sets of:

10 deadlifts (275/185)

50′ handstand walk (25′ down & back unbroken)