RVC – CrossFit

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Primer

A: Metcon (Time)

Rx =

100 box step-ups (24/20)

Rx+ =

weight vest (20/14lbs)

Strength

B: Back Squat (3 reps E2M x 5 sets Across @80% (10 minutes) )

Back Squat Cycle Week 1 of 4

Focus on speed up.

Metcon

C: Metcon (AMRAP – Reps)

Rx=

4 sets of:

AMRAP 2

15 bar facing burpees

in remaining time clean & jerks (155/105)

1 minute rest

Rx+ =

20 bar facing burpees

clean & jerks (205/145)

*score is total clean and jerks reps