Thursday

Thursday

CrossFit RVC – CrossFitView Public WhiteboardWarm-upDynamic Track Warm-Up Toe Walks Heel Walks Knee Hugs Quad Stretch Glute Pulls Running high knees Running butt kicks karaoke high knee karoake Side shuffles…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardWeightliftingA: Power Clean + Squat Clean (12 Minutes)Build to Heavy ComplexMetconB: Metcon (AMRAP – Reps)RX / RX+ = 4 Rounds 1 Min Wall Balls (20/14)…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardEMOMA: Metcon (AMRAP – Reps)6 Rounds AMRAP 4 420m Run (Building Lap) 50 Double-Unders KB Swing (54/36) in remaining time Rest 1 Minute RX+= DB…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardWeightliftingA: Snatch + OH Squat (EMOM x 12 Minutes )Climbing or Across. If you can’t do OH Squats just do 2 snatches OTM.MetconB: Metcon (AMRAP…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardPartner WODA: Metcon (AMRAP – Rounds and Reps)AMRAP 21 30 KB Swings (54/36) 30 Pushups 90 Double-Unders RX+ = (71/44)Split reps in anyhow with a…

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