Masters Saturday

CrossFit RVC – Masters Class


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A): Metcon (Weight)


EMOM x 12
Even- 20 DU’s/ SU’s + 3 Power Cleans @ 70% 1rm
Odd- 20 DU’s/SU’s + 6-8 Ring Dips
Score is weight used for Power Cleans

B): Metcon (AMRAP – Rounds and Reps)


AMRAP 12:
20 Wall Balls (20/14)
20 Box Jumps/ Step-Overs
20 Burpees (jump on 45lb bumper plate)

Extra


3 Sets:
A1) Single arm DB bench press x 8-12 per side
A2) Barbell Rows x 8-12
A3) GHD sit-ups x 15-20