RVC – CrossFit

Warm-Up

A: Metcon (Time)

Rx =

100 box step-ups (24/20)

Rx+ =

100 box jumps w/ step down (24/20)

Strength

B: Back Squat (3 E2M x 5 sets across (78%))

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Rx =

9 minute AMRAP of:

15 toes to bar

21 wall balls (20/14)

Extra

D: Metcon (Distance)

Rx =

4 minute AMRAP of:

handstand walk for distance