Monday

CrossFit RVC – CrossFit


Metcon

A): Metcon (Time)


5 RFT:
5 Power Cleans (135/93) RX+= (185/123)
10 T2B
*Rest 5 mins and then “B”
55+= PC’s @ (95/63)
Hanging Knee Raises

B): Metcon (Time)


5RFT:
6 ring mu’s
200m run
*Rest 5 mins and then “C”
55+= PC’s @ (95/63)
Sub MU Transitions w/band

C): Metcon (No Measure)


AMRAP 10
15/12 cal row
10 db single leg RDL (10e)
10 feet elevated ring rows
**This is meant to be moderate pace and there is no measure

Extra

EX: Metcon (2 Rounds for time)


Run
2 x 1600M
*3 min rest b/t each
Masters 55+=
2 x 1000m w/ 5 min rest b/t each