RVC – CrossFit

View Public Whiteboard

Primer

A: Metcon (AMRAP – Rounds and Reps)

Rx =

8 minute AMRAP of:

20/15 calorie row

20 box step-ups (24/20)

Weightlifting

B: Power Clean & Jerk + Squat Clean & Jerk (E2M x 16 minutes (7 sets) climbing )

Metcon

C: Metcon (Time)

Rx =

For time:

15 – 10 – 5

thrusters (115/75)

chest to bar pull-ups

Rx+ =

For time:

15 – 10 – 5

thrusters (155/105)

ring muscle ups
Rx may also do 5 – 3 – 1 of ring muscle ups instead of chest to bar pull-ups.

Extra

D: Metcon (AMRAP – Rounds and Reps)

Rx =

10 minute AMRAP of:

30/22 calorie ski

20 front rack lunges (115/75)

Rx+ =

10 minute AMRAP of:

30/22 calorie ski

20 front rack lunges (155/105)