RVC – CrossFit

Weightlifting

A: Hang Snatch + OH Squat (EMOM x 10 minutes climbing )

Squat or Power

Metcon

B: Metcon (Time)

Rx1 =

21 – 15 – 9

overhead squats (95/65)

ring pull-ups

Rx2 =

21 – 15 – 9

overhead (95/65)

7 – 5 – 3

ring muscle ups

Rx+ =

21 – 15 – 9

overhead squats (135/85)

ring muscle ups