RVC – CrossFit

Weightlifting

A: Clean and Jerk (Every 90 seconds x 8 sets climbing )

Metcon

B: Metcon (Time)

Rx =

2 rounds of:

15 toes to bar

9 clean & jerks (115/85)

1 minute rest

2 rounds of:

15 pull-ups

9 clean & jerks (135/95)

Rx+ =

2 rounds of:

21 toes to bar

9 clean & jerks (155/105)

1 minute rest

2 rounds of:

15 bar muscle ups

9 clean & jerks (185/125)