RVC – CrossFit

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Primer

Metcon (AMRAP – Rounds and Reps)

Rx =

9 minute AMRAP of:

200m run

12 box step-ups (24/20)

Weightlifting

A: Power Clean (Heavy Single )

Metcon

B: 2022 Atlas Games Event 2 (Time)

Rx =

4 rounds for time:

12 toes to bar

12 power cleans (135/85)

Rx+ =

4 rounds for time:

18 toes to bar

12 power cleans (155/105)

Atlas =

4 rounds for time:

24 toes to bar

12 sandbag clean over shoulder (150/100)
You may sub in sandbag or dball over shoulder or power cleans. Rx = (70/50) Rx+ = (100/70)