RVC – CrossFit

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Metcon

A: Metcon (AMRAP – Rounds and Reps)

Rx =

15 minute AMRAP of:

50 wall balls (20/14)

25 pull-ups

50 wall balls (20/14)

25 chest to bar pull-ups

50 wall balls (20/14)

25 bar muscle ups

Weightlifting

B: Clean and Jerk (1 EMOM x 15 Minutes @70-75%)

Extra

C: Front Squat (5 Sets of 5 Reps Across 65%)

Focus on speed again. Slightly heavier or faster than last week.