RVC – CrossFit

Weightlifting

A: Power Clean + Squat Clean (E2M x 12 minutes (6 sets) )

3 sets @75%

3 sets @80%

Metcon

B: Metcon (Time)

Rx =

Buy-In: 30 toes to bar

Into 5 rounds of:

20 wall balls (20/14)

5 power cleans (155/105)

Rx+ =

Buy-In: 50 toes to bar

Into 5 rounds of:

30 wall balls (20/14)

5 power cleans (205/135)

Time Cap 20 minutes

Extra

C: Metcon (Distance)

Rx =

Max distance handstand walk in 3 minutes.