RVC – CrossFit

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Metcon

A: Metcon (Time)

Rx =

3 rounds for time:

600m run

20 toes to bar

Rx+ =

3 rounds for time:

800m run

30 toes to bar

20 minute time cap*

Weightlifting

B: Three Position Snatch (Every 90 Seconds x 6 Sets @75%)

1. Ground

2. Low Hang (Below Knee)

3. Hang (Top of the Knee)

Extra

C: Metcon (2 Rounds for time)

500 yard swim

Rest 3-5 minutes

500 yard swim