RVC – CrossFit

Strength

A: Tempo Front Squats (5 sets of 3 reps climbing)

3-4 seconds down, 1 second up

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

11 minute AMRAP of:

9 front squats (95/65)

3 wall walks

Rx+ =

11 minute AMRAP of:

2 rounds of:

9 front squats (115/85)

6 wall walks

2 rounds of:

9 front squats (115/85)

12 wall facing hspu

2 rounds of:

9 front squats (115/85)

45′ handstand walk