RVC – CrossFit

Weightlifting

A: Squat Clean (1 EMOM x 10 minutes climbing)

Metcon

B: Metcon (AMRAP – Reps)

Rx =

3 sets of:

5 Minute AMRAP of:

50/35 calories

in remaining time Squat Cleans (135/85)

2 minutes Rest

Rx+ =

Squat Cleans (185/125)

Rx++=

Squat Cleans (225/155)
Score is total number or squat cleans

Extra

C: Metcon (AMRAP – Reps)

Rx =

10 Minute EMOM

Ring Muscle Ups
1 set every minute