Wednesday

CrossFit RVC – CrossFit


Oly

A): 3 Position Snatch (3-3-3-3-3)


1. From the Floor
2. From the Knee
3. From the Hip
3 sets @ 65%
3 sets @ 70%

Metcon

B): Metcon (Time)


5RFT
400M run
9 T2B
6 C2B
3 Bar MU’s

Extra

EX: Metcon (Calories)


BIKE
8:00 easy/1:00 hard
Rest 1:30
6:00 easy/ 1:00 hard
rest 1:00
4:00 easy/1:00 hard
rest :30
2:00 easy/1:00 hard
*Score is total cals