RVC – CrossFit

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Weightlifting

A: Squat Clean + Hang Squat Clean (E2M x 6 set climbing)

Metcon

B: Metcon (Time)

Rx =

2 rounds of:

15/10 calorie bike

5 squat cleans (155/105)

15/10 calorie row

5 squat cleans (155/105)

15/10 calorie ski

5 squat cleans (155/105)

Rx+ =

20/15 calories

squat cleans

(225/155)

Extra

C: Metcon (Time)

Rx=

3 rounds of:

15 ghd situps

30′ handstand walk

Rx+ =

3 rounds of:

30 ghd situps

100′ handstand walk