RVC – CrossFit

Weightlifting

A: Snatch Pull + Low Hang Snatch (EMOM x 9 sets
3 sets at 60%
3 sets at 65%
3 sets at 70%)

Metcon

B: Metcon (4 Rounds for reps)

Rx =

4 rounds of:

AMRAP 2

20 dumbbell snatch (50/35)

In remaining time muscle ups

1 minute rest
Score is total number of muscle ups.

Scale muscle ups to jumping muscle ups, ring dips, or ring pullups & pushups