RVC – CrossFit

Weightlifting

A: Split Jerk (15 minutes to build. Practice consistent footwork, timing and lockout. ONLY increase load if you show full control.)

From the Rack

Metcon

B: Metcon (Time)

Rx =

5 rounds of:

15 toes to bar

12 burpees over bar

9 jerks (135/85)

1 minute rest

Rx+ =

5 rounds of:

21 toes to bar

15 burpees over bar

9 jerks (185/125)

1 minute rest