RVC – CrossFit

Strength

A: Back Squat (3 reps E2M x 3 sets across)

Start at a manageable weight as we will use this for the next 4weeks. 75%

Metcon

B: Metcon (Time)

Rx1 =

5 rounds for time:

20 dumbbell snatch (50/35)

15 burpees over dumbbell

10 pull-ups or 4 bar muscle ups

1 minute rest

Rx2 =

3 rounds of Rx+

Rx+ =

5 rounds for time:

20 dumbbell snatch (70/50)

15 burpees over dumbbell

10 bar muscle ups

1 minute rest

*20 minute time cap*

Extra

C: Metcon (Time)

Rx=

300′ handstand walk for time