RVC – CrossFit

View Public Whiteboard

Strength

A: Shoulder Press (7 – 6 – 5 – 5 – 5 Climbing starting at 50%)

Metcon

B: Metcon (Time)

Rx =

10 rounds for time:

25 double-unders

8 pistol squats

6 dumbbell shoulder-to-overhead (50s/35s)

Rx+ =

10 rounds for time:

35 double-unders

12 pistol squats

6 dumbbell shoulder-to-overhead (70s/50s)

18 minute time cap**
Scale weight, number of reps and movement as needed.