CrossFit RVC – CrossFit

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Strength

A): Back Squat (8-8-8-8)

E4Mx16 (4 sets)
8 reps climbing

Metcon

B): Metcon (Time)

1000M row
Directly into:
3RFT:
20 Alt Reverse Lunges w/BB (95/63)
20 T2B
20 HSPU’s

Extra

EX: Metcon (AMRAP – Rounds and Reps)

AMRAP 10
15 Cal Ski Erg
15 Yard HS Walk

*Scale to 5 wall walks
**Each yard = 1 rep