RVC – CrossFit

Weightlifting

A: Thruster (5 rep max)

Metcon

B: Metcon (Time)

Rx =

2 rounds for time:

25 toes to bar

25 thrusters (95/65)

2 minutes rest

Rx+ =

2 rounds for time:

50 toes to bar

25 thrusters (135/95)

2 minutes rest

Extra

C: Metcon (AMRAP – Rounds and Reps)

Rx =

5 rounds of:

10 glute ham raises

30′ handstand walk

Rx+ =

5 rounds of:

20 glute ham raises

90′ handstand walk