RVC – CrossFit

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Primer

A: Metcon (Calories)

10 Minute AMRAP of:

1 Mile Run

In remaining time

Calories on machine

Weightlifting

B: Hang Power Clean (2-2-2-2-2 Climbing)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Rx =

6 minute AMRAP of:

4 hang power cleans (135/85)

8 burpees over bar

Rx+=

hang power cleans (165/115)

Extra

D: Metcon (5 Rounds for time)

5 x 100yard Swim; 90 second rest

Score is time at completion of final swim.