RVC – CrossFit

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Primer

A: Metcon (AMRAP – Rounds and Reps)

Rx=

6 minute AMRAP of:

12 russian kettlebell swings (53/36)

1 wall walk

Rx+ =

6 minute AMRAP of:

12 russian kettlebell swings (71/53)

2 wall walks

Weightlifting

Barbell Cycling practice

B: Power Snatch (3 TNG Power Snatch E2M x 14 minutes climbing)

Metcon

C: Metcon (Time)

Rx =

For Time

50 dumbbell snatch (50/35)

50 burpees

Rx+ =

For Time

50 dumbbell snatch (70/50)

50 burpee box jump overs (24/20)

Extra

D: Metcon (AMRAP – Rounds and Reps)

Rx =

10 minute AMRAP of:

1 rope climbs

10 calorie bike

Rx+ =

10 minute AMRAP of:

3 rope climbs

15 calorie bike