Wednesday

CrossFit RVC – CrossFit


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Strength

A: Deadlift (8×3)


3″ Deficit @67.5%

Metcon

B: Metcon (Time)


AGOQ # 6

2 Rounds for Time
10 Deadlifts (255/175)
20 Handstand Pushups
30 Front Squats (75/55)

Rx+
Deadlifts (315/225)
20 Deficit Handstand Puhups (4″/3″)
30 Front Squat (95/65)

Extra

C: Metcon (AMRAP – Rounds and Reps)


AMRAP 6
200 Meter Run
30′ Handstand Walk

Rest 2:00

AMRAP 4
200 Meter Run
30′ Handstand Walk

Rest 2:00

AMRAP 2
200 Meter Run
30′ Handstand Walk
May sub 30 seconds of handstand walk practice instead of handstand walk

Home WOD

A: Metcon (Distance)


Option 1: Run for 30 minutes or 3 miles, whichever comes first

Option 2: 10 Rounds of
Run for 2 minutes
Walk for 1 minute

Option 3: 10 Rounds of
Run for 1 minute
Walk for 1 minute