RVC – CrossFit

Weightlifting

A: Hang Clean + Jerk ( 2-2-2-2 climbing )

Partner WOD

B: Metcon (AMRAP – Rounds and Reps)

Rx =

20 minute AMRAP of:

60 calories

40 hang clean & jerks (95/65)

40 pull-ups

Rx+ =

20 minute AMRAP of:

60 calories

40 hang clean & jerks (115/85)

40 bar muscle ups

Extra

Metcon (Time)

Rx =

10 snatches 70%

8 snatches 75%

6 snatches 80%

4 snatches 85%

2 snatches 90%