RVC – CrossFit

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Primer

A: Metcon (AMRAP – Rounds and Reps)

Rx =

8 minute AMRAP of:

40 double-unders

16 box step-ups (24/20)

Weightlifting

B: Clean Pull + Low Hang Clean + Jerk (Every 90 seconds x 7 sets climbing)

Metcon

C: Bridges (AMRAP – Rounds and Reps)

Rx =

10 rounds for time:

3 clean & jerks (155/105)

10 wall balls (20/14)

Rx+ =

10 rounds for time:

3 clean & jerks (185/125)

15 wall balls (20/14)

Rx++ =

10 rounds for time:

3 clean & jerks (225/155)

15 wall balls (20/14)