RVC – CrossFit

View Public Whiteboard

EMOM

A: Metcon (AMRAP – Reps)

Rx =

21 minute EMOM (7 sets)

Min 1 – 5 Bench Press Climbing

Min 2 – Dball or Sandbag Cleans Over Shoulder (100/70)

Min 3 – Rest

Rx+ =

21 minute EMOM

Min 1 – 5 Bench Press Climbing

Min 2 – Dball or Sandbag Cleans Over Shoulder (150/100)

Min 3 -Rest

PearsonRx=

Sandbag Cleans 200lbs
record reps of sandbag or dball here

B: Bench Press (Record Heaviest set of 5 from EMOM)

Extra

C: Glute Ham Raise (3 sets of 8-20 reps)