Thursday
RVC – CrossFit
Primer
A: Metcon (Time)
Rx =
1 round of:
750m/600m row
750m/600m ski
partner up if needed. you may also do 1000m bike.
Weightlifting
B: Power Snatch (TNG Double)
Metcon
C: Metcon (AMRAP – Rounds and Reps)
Rx =
12 minute AMRAP of:
15 power snatch (75/55)
30 toes to bar
15 power snatch (75/55)
30 pull-ups
15 power snatch (75/55)
30 chest to bar pull-ups
15 power snatch (75/55)
30 bar muscle ups
Rx+ =
power snatch (95/65)
1 round = 15 power snatch + 30 gymnastics. So if you complete all that is written. that is 4 rounds.
