RVC – CrossFit

Weightlifting

A: Snatch + Hang Snatch (Every 90 seconds x 9 sets
climbing. power or squat)

Metcon

B: Metcon (Time)

Rx =

for time:

15 – 10 – 5

bar muscle ups

snatches (135/85)

Rx+ =

for time:

20 – 15 – 10

bar muscle ups

15 – 10 – 5

snatches (185/125)