Monday

CrossFit RVC – CrossFit


Oly

A): Clean and Jerk (3-2-1-3-2-1)


E2:30 x 15 mins (6 sets)
Set 1= 3 cleans + 1 Jerk
Set 2= 2 cleans + 1 Jerk
Set 3= 1 clean & Jerk
* repeat for 2 total rounds
*Record heaviest c&j

Metcon

B): Metcon (Time)


3 RFT:
50 Wall Balls (20/14)
10 Bar MU’s
*Scale to jumping bar mu’s

Extra

Ex: Metcon (Time)


3 RFT:
3 Rope Climbs
15 yard hs walk (to the ghd)
30 GHD Sit-Ups
15 yard HS walk (back to the rope)