Wednesday

CrossFit RVC – CrossFit


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Pre Class

Pre: Front Squat (5-5-5-5)


4 sets of 5 Climbing

Metcon

A): Metcon (Time)


3RFT
15 Deadlifts (135/93)
200M run

Rest 5 mins and then B

RX+= (185/123)
55+= (115/83)

B): Metcon (Time)


3RFT:
12 Deadlifts (185/123)
400M run

RX+= (225/153)
55+= (135/93)

Extra

Ex: Metcon (Time)


extra OR time permitting
For time:
40 T2B
40 Ab Mat sit-ups
40 GHD

55+=30 Ab Mat sit-ups
30 K2E
30 Ab Mat sit-ups