RVC – CrossFit

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Weightlifting

A: Power Clean & Jerk + Squat Clean & Jerk (Every 90 seconds x 7 sets climbing)

Metcon

As always focus on quality reps before time.

B: Big Grace (Time)

Rx =

30 clean & jerks (185/125)

Rx+ =

30 clean & jerks (225/155)

Extra

C1: Metcon (Time)

Rx =

1500m Ski

Rx+ =

3000m Ski

C2: Metcon (Time)

Rx =

5 rounds of:

3/2 ring muscle ups

20 kettlebell lunges (53lbs/36lbs)

Rx+ =

5 rounds of:

7/5 ring muscle ups

20 kettlebell lunges (70lbs/53lbs)