RVC – CrossFit

Weightlifting

A: Three Position Snatch (E2M x 6 sets climbing or across )

1. Ground

2. Low Hang (Below Knee)

3. Hang (Top of the Knee)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

14 minute AMRAP of:

4 wall walks

8 pull-ups

12 dumbbell snatch (50/35)

Rx+ =

Complete 5 rounds of Rx

then go directly into AMRAP of:

40′ handstand walk

8 bar muscle ups

12 dumbbell snatch (70/5)