RVC – CrossFit

Weightlifting

A: 1 Clean + 1 Front Squat + 1 Jerk (Every 90 seconds x Sets 1-3
E2M x Sets 4-6)

6 sets climbing

Metcon

B: Macho Man (AMRAP – Rounds and Reps)

Rx =

EMOM for as long as possible

3 power cleans (155/105)

3 front squats (155/105)

3 jerks (155/105)

Rx+ =

(185/125)

**If you are unable to complete more than 6 rounds, take a full round off, lower the weight and continue to get a total of at least 10 sets. The cap for the workout is 20 minutes.