RVC – CrossFit

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Metcon

A: Metcon (Time)

Rx =

2 rounds of:

30 burpees over rower

60/45 calorie row

Rest 3 minutes

Rx+ =

2 rounds of:

50 burpees over rower

100/75 calorie row

Rest 3 minutes

Weightlifting

B: Three Position Snatch (E2M x 6 sets )

1. Ground

2. Low Hang (Below Knee)

3. Hang (Top of the Knee)
3 sets @70%

3 sets @75%