Monday
RVC – CrossFit
Weightlifting
A: Snatch (EMOM x 10 minutes)
climbing or across
Metcon
B: Metcon (Time)
Rx =
10 rounds for time:
5 power snatch (95/65)
5 pull-ups
Rx+ =
10 rounds for time:
5 power snatch (135/95)
5 bar muscle ups
Rx may sub in 2/1 bar muscle ups for pull-ups
Extra
C: Metcon (3 Rounds for calories)
Rx =
3 rounds of:
3 Mins ON/ 2 Mins OFF
Calories
