RVC – CrossFit

Weightlifting

A: Snatch (EMOM x 10 minutes climbing or across)

Metcon

B: Metcon (Time)

Rx =

3 rounds for time:

50 double-unders

10 snatches (135/85)

Rx+ =

3 rounds for time:

100 double-unders

10 snatches (175/125)

Extra

C: Metcon (AMRAP – Rounds and Reps)

Rx =

10 minute AMRAP of:

5 ring muscle ups

20 ghd situps

Rx+ =

10 minute AMRAP of:

10 ring muscle ups

30 ghd situps