Friday

Friday

CrossFit RVC – CrossFitView Public WhiteboardMetconA: Metcon (AMRAP – Reps)RX / RX+ = 8 Min EMOM Min 1 – Wall Walks / HS Walk Min 2 – DB or KB…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetconA: Metcon (AMRAP – Rounds and Reps)AMRAP 30 600m Run 30 Calories 1 Min Plank

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Back Squat (4 E2MOM 6 Sets)70-75%MetconB: Metcon (AMRAP – Reps)4 Rounds 1 Min – Strict Pullups 1 Min – DB Bench Press (50s/35s) 1…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardA: Burpee Primer (Time)50 Burpees RX+ = 100 BurpeesPrimerMetconB: Metcon (AMRAP – Reps)3 Rounds 1 Min – Double Unders 1 Min – Calorie Row 1…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardWeightliftingA: Hang Squat Clean + Jerk (15 minutes Heavy Single)MetconB: Metcon (Time)7 RFT 7 Hang Squat Cleans (95/65) 7 Jerks (95/65) RX+ = (135/85)ExtraC: Muscle-ups…

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