RVC – CrossFit

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Weightlifting

A: Clean (3-3-3-3 TNG )

power or squat

Partner WOD

B: Metcon (Time)

Rx =

6 rounds for time:

40/30 calorie bike

10 power cleans (155/105)

Rx+ =

power cleans (225/155)
If solo:

6 rounds for time:

15 calorie bike

5 power cleans

30 second rest

Extra

C: Split Jerk (5 x 1 @ 85-90%)