RVC – CrossFit

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Weightlifting

A: Power Clean + Hang Power Clean (EMOM x 8 minutes)

4 sets 70%

4 sets 75%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

10 minute AMRAP of:

5 power cleans (155/105)

15 ab mat situps

Rx =

10 minute AMRAP of:

5 power cleans (225/155)

15 ghd situps

Extra

C: Metcon (Time)

Rx =

for time:

10-8-6-4-2

burpees to target

handstand pushups

Rx+ =

for time

10-9-8-7-6-5-4-3-2-1

burpee box jump overs (24/20)

strict handstand pushups