RVC – CrossFit

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Primer

A: Metcon (AMRAP – Rounds and Reps)

Rx

6 minute AMRAP of:

8 toes to bar

9 box jump overs (24/20)

Weightlifting

Focus on form over time.

B: Metcon (Time)

Rx =

20 Squat Snatches (95/65)

Rest 1 minute

15 Squat Snatches (115/85)

Rest 1 minute

10 Squat Snatches (135/95)

Rx+ =

20 Squat Snatches (135/95)

Rest 1 minute

15 Squat Snatches (155/105)

Rest 1 minute

10 Squat Snatches (185/125)