RVC – CrossFit

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Weightlifting

A: Clean and Jerk (2 EMOM x 10 minutes)

5 sets 70%

5 sets 75%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

12 minute AMRAP of:

5 rounds of:

10 toes to bar

5 clean & jerks (135/85)

Rest 2 minutes

AMRAP rounds of:

6 pull-ups

4 clean & jerks (155/105)

Rx+ =

12 minute AMRAP of:

5 rounds of:

15 toes to bar

5 clean & jerks (165/115)

Rest 2 minutes

AMRAP rounds of:

6 bar muscle ups

4 clean & jerks (185/135)