RVC – CrossFit

Weightlifting

A.: Squat Clean (EMOM x 8 minutes Climbing )

Metcon

B.: Metcon (Time)

Rx =

6 rounds for time:

5 squat cleans (155/105)

15/10 pushups

Rx+ =

6 rounds for time:

5 squat cleans (225/155)

5 ring muscle ups

Extra

C.: Metcon (AMRAP – Rounds and Reps)

Rx =

9 minute AMRAP of:

50 double-unders

25′ handstand walk

Rx+ =

9 minute AMRAP of:

100 double-unders

50′ handstand walk