RVC – CrossFit

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Weightlifting

A: Power Clean (TNG Double)

Metcon

B: Metcon (Time)

Rx =

3 rounds for time:

10 power cleans (95/65)

10 bar facing burpees

Rx+ =

3 rounds for time:

15 power cleans (115/85)

15 bar facing burpees

Extra

C: Metcon (Time)

Rx =

5 rounds of:

7 ring dips or 3/2 ring muscle ups

15 calorie bike

Rx =

5 rounds of:

7/5 ring muscle ups

15 calorie bike