RVC – CrossFit

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Weightlifting

A: Power Clean (Heavy Single )

Metcon

B: Metcon (Time)

Rx =

for time:

600m run

21 power cleans (135/85)

400m run

15 power cleans (135/85)

200m run

9 power cleans (135/85)

Rx+ =

for time:

800m run

21 power cleans (185/125)

600m run

15 power cleans (185/125)

400m run

9 power cleans (185/125)

Extra

C: Metcon (3 Rounds for reps)

Swimming

300 yard Swim

Rest 3 Minutes

200 yard Swim

Rest 2 Minutes

100 yard Swim