RVC – CrossFit

Strength

A: Front Squat (6 – 4 – 2 climbing)

6 @70-75%

4 @80%

2 @85-90%

Metcon

B: Metcon (Time)

Rx =

30 – 20 – 10

bar facing burpees

15 – 10 – 5

hang squat cleans (115/85)

Rx+ =

hang squat cleans (155/105)

Rx++ =

(185/125)

Extra

C: Clean and Jerk (3 TNG EMOM x 10 minutes @65%)

Barbell Cycling Cycle