Masters

CrossFit RVC – Masters Class


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Strength

A): Deadlift (3-3-3-3-3)


4 sets of 3 @ 70%-80%
*Focus on an explosive pull while maintaining proper form

Metcon

B): Metcon (Time)


For Time:
1000M row
Then:
21-15-9
D-Ball Over shoulder (70/50)
Assault bike cals

Extra

Ex: Metcon (Weight)


3 Sets:
DB Bench Press x 10
(two dumbbells)
*Rest 45 seconds
Elevated Ring-Rows x 10 reps (place a small box or plate underneath your heels to bring your body closer to parallel with the ground)
*Rest 45 seconds

Score is DB weights added together