RVC – CrossFit

Weightlifting

A: Snatch + OH Squat + Hang Snatch + OH Squat (Every 90 seconds x 8 sets
4 sets @70%
4 sets @75%)

Week 1

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

16 minute ARMAP of:

15 toes to bar

20/15 calorie row

10 overhead squats (135/85)

1 minute rest