Friday

CrossFit RVC – CrossFit


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Primer

PR: Metcon (No Measure)


3 Rounds:
1:00 row or bike
15 Air Squats
5 Inch Worms

Strength

A): Back Squat (5-5-5-5-5)


5 sets of 5 @ 70%

Metcon

B): Metcon (AMRAP – Rounds and Reps)


AMRAP 17
20 Cal Row
20 Wall Balls (20/14)

Rx+= assault bike

55+= 17 Cals
Wall Balls to (9’/8′)

Extra

Ex: Metcon (No Measure)


Running
3 Rounds:
4 x 400M Mod-Fast
Rest 1:00 b/t reps, 3:00 b/t rounds