RVC – CrossFit

Weightlifting

A: Hang Squat Clean + Squat Clean (E2M x 7 sets climbing )

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

12 minute AMRAP of:

3 rounds of:

15 toes to bar

15 front squats (95/65)

AMRAP rounds of:

10 pull-ups

10 front squats (115/75)

Rx+ =

12 minute AMRAP of:

3 rounds of:

25 toes to bar

15 front squats (135/85)

AMRAP rounds of:

10 bar muscle ups

10 front squats (155/105)

Extra

C: Metcon (AMRAP – Rounds and Reps)

Rx =

9 minute AMRAP of:

5 shuttle runs

3 wall walks
1 shuttle run = 25′ down & back