RVC – CrossFit

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Primer

A. : Metcon (No Measure)

8 sets of 40 yard accelerations; walk back is rest

70-80% speed

Weightlifting

B: Power Clean (2 TNG EMOM x 8 sets climbing)

Metcon

C: Metcon (Time)

Rx =

15 – 10 – 5

ring pull-ups

power cleans (155/105)

Rx+ =

15 – 10 – 5

ring muscle ups

power cleans (205/145)
Rx may also do 5-3-1 ring muscle ups