Wednesday

CrossFit RVC – CrossFit


Strength

A): Back Squat (4-4-4-4)


4@70%
4@75%
4@80%
4@85%

Metcon

B): Metcon (Time)


3 RFT
800m run
20 HSPU’s
15 Thrusters (95/63)
*Masters 55+=
pike hs-pushups off box
Thursters @ (75/53)

Extra

EX: Split Jerk (2-2-1-1-1)


2@ 75%
2@80%
3 x 1 @ 80% +
Record heaviest single

This can be done before or after class