RVC – CrossFit

View Public Whiteboard

Strength

A: Thruster (Heavy double )

Metcon

B: Metcon (Time)

Rx =

21 – 15 – 9

thrusters (95/65)

box jump overs (24/20)

pull-ups

Rx+ =

thrusters (115/85)

box jump overs (30/24)

chest to bar pull-ups

Extra

C: Metcon (AMRAP – Rounds and Reps)

Rx =

5 minute AMRAP of:

5 wall walks

5 bar muscle ups