RVC – CrossFit

Primer

A: Metcon (Time)

Rx =

4 rounds of:

25 abmat situps

50 double-unders or single crossovers

Rx+ =

4 rounds of:

25 ghd situps

50 drag rope double-unders
Rx may also do 2 rounds of Rx+

10 minute time cap

Weightlifting

B: Power Clean + Hang Power Clean (Build to heavy complex )

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Rx =

9 minute AMRAP of:

6 power cleans (135/85)

3 wall walks

Rx+ =

(155/105)

Rx++ =

(175/125)