RVC – CrossFit

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Primer

A: Metcon (AMRAP – Reps)

Rx =

3 rounds of:

1 minute bike

1 minute abmat situps

1 minute rest

Rx+ = GHD Situps

Weightlifting

B: Snatch Pull + Hang Snatch (EMOM x 10 Minutes)

climbing or across

Metcon

C: Ring 16.3 (AMRAP – Rounds and Reps)

Rx =

7 minute AMRAP of:

10 power snatch (75/55)

3 ring muscle ups
Modify ring muscle ups to ring pullups, ring dips or jumping ring muscle ups