Monday

CrossFit RVC – CrossFit


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Metcon

Oly

A): 1 Hang Squat Clean + 3 Front squats (4-4-4-4-4-4)


E:90 x 9 Mins (6 sets)
*Climbing

B): Wittman (Time)


Seven rounds:
1.5 pood/ 1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24″/20″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
*20 Min Cap

Scaled and Masters 55+=
KB@ (35/26)
PC’s @ (75/53)
Box Step-Ups

Extra

Ex: Metcon (8 Rounds for time)


Eight sets of:
30/20 Calorie Assault Bike
*Rest 2 minutes