RVC – CrossFit

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Weightlifting

A: Snatch Pull + Hang Snatch + Snatch (E90 Seconds x 7 sets climbing or across)

start at 60%

Metcon

B: 2013 Regionals Chipper (Time)

Rx+=

for time:

100 wall balls (20/14)

50 pull-ups

50 pistol squats

100 dumbbell snatch (50/35)

Rx+=

for time:

100 wall balls (20/14)

100 chest to bar pull-ups

100 pistol squats

100 dumbbell snatch (70/50)

25 minute time cap*

for every rep not completed by time cap add one second to time.