RVC – CrossFit

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Weightlifting

A: Clean and Jerk (Build to a Heavy Single )

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

12 Minute AMRAP of:

9 Toes To Bar

6 Clean & Jerks (135/85)

30 Double-Unders

Rx+ =

Clean & Jerks (155/105)

Extra

Strength

C: Front Squat (7 – 5 – 3)

7 @ 75%

5 @ 80%

3 @ 85%