Wednesday

CrossFit RVC – CrossFit


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Primer

Pr: Metcon (No Measure)


AMRAP 10:00
15/12 cal row
20 Plate hops (45/25)
20 Hip Bridges
10 BB RDL’s
No Measure, just get warm

Metcon

A): Metcon (Time)


2 RFT
9-7-5
Deadlift (225/153)
Box Jump (30/24)

RX+= (315/210)
55+= (185/123) Deadlifts
(24/20) step-Ups
Rest 5:00 and then “B”

B): Metcon (Time)


For Time:
42-30-18
Russian KB Swings (55/35)
21-15-9
Box Jumps (24/20)
55+= step-Ups