RVC – CrossFit

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Primer

A: Metcon (Time)

Rx =

2 rounds of:

30/25 calorie row

20 box jumps (24/20)

Weightlifting

B: Squat Clean + Hang Squat Clean (Heavy Complex)

10 minutes

Metcon

C: Metcon (Time)

Rx =

5 rounds of:

15/12 calorie bike or ski

5 squat cleans (155/105)

3 minutes rest

5 rounds of

15/12 calorie bike or ski

5 squat cleans (175/115)

Rx+ =

squat cleans (225/155)

& squat cleans (255/175)
Score is total time. 25 minute time cap.

Extra

D: Metcon (10 Rounds for time)

Swimming

50 Yard Swim E2M x 10 Sets