RVC – CrossFit

Weightlifting

A: Snatch Pull + Snatch (EMOM x 10 minutes
1-5 (70-75%)
6-10 (75-80%))

Metcon

B: Metcon (AMRAP – Reps)

Rx =

9 minute AMRAP of:

1-2-3-4-5-6-7….etc

snatches (115/85)

10-20-30-40-50-60-70…etc

double-unders

Rx+ =

snatches (155/105)

Extra

C: Metcon (AMRAP – Reps)

Rx =

3 rounds of:

1 minute ghd situps

1 minutemuscle ups

1 minute rest