RVC – CrossFit

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Weightlifting

A: Snatch (1 EMOM x 15 Minutes )

Climbing or Across

Power or Squat

Metcon

B: Metcon (Time)

Rx =

6 rounds for time:

8 burpee box jump overs (24/20)

12 kettlebell swings (53/36)

Rx+ =

kettlebell (71/53)

Extra

C: Metcon (Time)

Rx =

2 rounds for time:

300m row

15 toes to bar

30′ handstand walk

Rx+ =

2 rounds for time:

600m row

30 toes to bar

90′ handstand walk