RVC – CrossFit

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Metcon

A: Metcon (Time)

Rx =

5 rounds for time:

20 calories

10 burpee box jump overs (24/20)

Rx+ =

5 rounds for time:

30 calories

15 burpee box jump overs (24/20)

Weightlifting

B: Metcon (AMRAP – Reps)

Rx =

10 minute AMRAP of:

10 power cleans (95/65)

10 power cleans (115/85)

10 power cleans (135/95)

10 power cleans (155/105)

10 power cleans (185/125)

10 power cleans (205/145)

10 power cleans (225/155)

10 power cleans (255/175)