RVC – CrossFit

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Weightlifting

A: Clean Pull + Power Clean (2 sets every 90 seconds x 8 sets )

increase weight every set or every couple of sets

Metcon

B: Metcon (Time)

Rx =

For Time

50 bar facing burpees

25 power cleans (135/85)

1 minute rest

30 bar facing burpees

15 power cleans (155/105)

Rx+ =

(185/135)

(225/155)