CrossFit – Wed, Oct 12
RVC – CrossFit
Weightlifting
A: Power Clean + Hang Power Clean (Every 90 seconds x 7 sets climbing or across)
Metcon
B: Metcon (Time)
Rx =
3 rounds for time:
30 wall balls (20/14) 10’/9′
10 power cleans (155/105)
Rx+ =
3 rounds for time:
50 wall balls (20/14) 10′
10 power cleans (205/145)
Extra
C: Metcon (AMRAP – Rounds and Reps)
Rx+ =
10 minute AMRAP of:
20 abmat situps
10 bench press (135/85)
Rx+ =
10 minute AMRAP of:
20 ghd situps
10 bench press (185/125)
