RVC – CrossFit

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Weightlifting

A: Power Snatch (1 Every 30 Seconds x 10 minutes (20 sets))

75-80%

Metcon

B: Metcon (AMRAP – Reps)

Rx =

4 sets of:

4 minute AMRAP of:

400m Run

20 dumbbell snatch (50/35)

max c2b pull-ups in remaining time

1 minute rest

Rx+ =

dumbbell snatch (70/50)

bar muscle ups