RVC – CrossFit

Weightlifting

Clean (1 clean every 90 seconds x 7 sets )

squat or power

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Rx =

15 minute AMRAP of:

21 bar facing burpees

9 power cleans (155/105)

1 minute rest

Rx+ =

15 minute AMRAP of:

27 bar facing burpees

9 power cleans (185/125)

1 minute rest

Rx++ =

(225/155)