Friday

CrossFit RVC – CrossFit


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Strength

A: Hang Snatch (6×1)


@90%

Metcon

B: Metcon (Time)


For Time
15 Pull-ups
10 Overhead Squats (95/65)
15 Pull-ups
10 Overhead Squats (115/75)
15 Pull-ups
10 Overhead Squats (135/85)
15 Pull-ups
10 Overhead Squats (155/105)

Rx+
Chest to Bar Pullups
Overhead Squat Weights:
95/65
135/85
185/115
225/145

15 Minute Time Cap

Extra

C: Metcon (Calories)


E2Mx 12 Minutes
200 meter run
Max calories in time remaining

Hero WOD

A: Metcon (Time)


For Time
10-9-8-7-6-5-4-3-2-2
Pistols (each leg)
Pushups
*20 mountain climbers after each set
You will do 10 pistol squats on 1 leg, then 10 on the other, then 10 pushups. After that you will do 20 mountain climbers. Continue that until you are down to 1 pistol squat/leg and 1 pushups. Finish with mountain climbers