RVC – CrossFit

View Public Whiteboard

Weightlifting

A: Snatch (1 Every 30 Seconds x 7 minutes)

75-80%

Metcon

B: CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Extra

C: Metcon (AMRAP – Rounds and Reps)

Rx =

7 minute AMRAP of:

6/4 strict pull-ups

10 dumbbell bench press (50s/35s)