RVC – CrossFit

Weightlifting

A: Hang Power Snatch (2 – 2 – 2 – 2 climbing)

Metcon

B: Metcon (Time)

Rx =

6 rounds for time:

12 dumbbell snatch (50/35)

8 burpee box jump overs (24/20)

Rx+=

6 rounds for time:

12 dumbbell snatch (70/50)

8 burpee box jump overs (30/24)

Extra

C: Dumbbell Bench Press (5 x 8 climbing or across)

record heaviest set of 8