Tuesday

Tuesday

CrossFit RVC – CrossFitView Public WhiteboardMetconIf a big class, some athletes start with A and some start with B. Five Minute Rest between metcons.A: Metcon (AMRAP – Rounds and Reps)AMRAP…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardWeightliftingA: Squat Clean and Jerk (5@60%, 4@70%, 3@80%, 2@90%)15 minutes to complete all reps. Move at a moderately fast pace for the lighter loads.MetconB: CrossFit…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardMetconA): Metcon (Time)21-15-9 Burpee Box Overs (24/20) Step Over or Jump T2B or Hanging Knee RaisesRest 5 Mins after A and then go to…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardPartner WODA: Metcon (AMRAP – Rounds and Reps)AMRAP 25 50 Calories 50 KB Swings (53/36) RX+ = KB Swing (71/53) You may also do DB…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Front Squat (5-4-3-2-1)5@75% 4@80% 3@85% 2@90% 1@95%MetconB: CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14#…

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