RVC – CrossFit

Weightlifting

A: Squat Clean + Hang Squat Clean (Every 90 seconds x 6 sets climbing )

Metcon

B: Metcon (Time)

Rx =

10 rounds for time:

5 power cleans (135/85)

10 front rack lunges (135/85)

Rx+

(155/105)

Extra

C: Metcon (Time)

Rx =

5 sets of:

10 glute ham raise

5 strict pull-ups

Rx+ =

5 sets of:

15 glute ham raise

10 strict c2b pull-ups