RVC – CrossFit

Weightlifting

A: Hang Squat Clean (2-2-2-2-2 climbing)

Metcon

B: Metcon (AMRAP – Reps)

Rx =

5 sets of:

AMRAP 2

15 bar facing burpees

AMRAP hang squat cleans (135/85)

in remaining time.

2 minutes rest

Rx+ =

5 sets of:

AMRAP 2

20 bar facing burpees

AMRAP hang squat cleans (185/125)

in remaining time

2 minutes rest
Score is total number of hang squat cleans.

Extra

C: Metcon (Time)

Rx =

for time

24 pistol squats

12 bar muscle ups

18 pistol squats

9 bar muscle ups

12 pistol squats

6 bar muscle ups

Rx+ =

for time

42 pistol squats

21 bar muscle ups

30 pistol squats

15 bar muscle ups

18 pistol squats

9 bar muscle ups