RVC – CrossFit

Weightlifting

A: Hang Snatch (2 reps Every 90 seconds x 8 sets climbing)

Metcon

B: Metcon (Time)

Rx =

9 minute AMRAP of:

12 kettlebell swings (53/36)

6 strict handstand pushups

Rx =

9 minute AMRAP of:

12 kettlebell swings (70/53)

6 strict handstand pushups 3″ deficit
you may also do dumbbell snatchin replace of kettlebell swings.