RVC – CrossFit

Strength

A: Squat Clean and Jerk (Every 90 seconds x 7 sets climbing)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

15 minute AMRAP of:

10 toes to bar or 15 sit-ups

5 squat clean & jerks (135/85)

*Increase weight every 2 rounds

Rds 3-4 (155/105)

Rds 5-6 (185/125)

Rds 7-8 (205/135)

Rds 9-10 (225/155)