Wednesday

CrossFit RVC – CrossFit


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Strength

A): Deadlift (1-1-1-1)


4 sets of 1 @90%

Metcon

B): Mary (AMRAP – Rounds and Reps)


20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
Scaled and 55+=
5 Hand Release Push-Ups
10 Pistols to a bench (5-L/5-R)
15 Assisted Pullups or 15 ring rows
(Feel free to mix pullups and ring rows)

Extra

Ex: Metcon (No Measure)


EMOM x 12
Even- 10 DB RDL’s
Odd- 10-15 ghd situps