RVC – CrossFit

Weightlifting

A.: Snatch Pull + Low Hang Snatch (EMOM X 10 Minutes
)

5 sets @75%

5 sets @80%

Metcon (No Measure)

B.: Metcon (Time)

Rx =

for time:

50/40 calorie bike

30 dumbbell hang snatches (50/35)

50/40 calorie row

30 dumbbell hang snatches (50/35)

50/40 calorie ski

30 dumbbell hang snatches (50/35)

Rx+ =

dumbbell hang snatches (70/50)

Extra

C.: Metcon (Time)

Rx =

5 rounds for time:

12 ghd sit-ups

4 bar muscle ups

Rx+=

5 rounds for time:

20 ghd sit-ups

10 bar muscle ups