RVC – CrossFit

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Weightlifting

A: Snatch (18 minutes to do 10-8-6-4-2)

10 reps @60%

8 reps @70%

6 reps @75%

4 reps @80%

2 reps @85%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx=

12 minute AMRAP of:

16 dumbbell snatch (50/35)

20 abmat situps

Rx+=

12 minute AMRAP of:

16 dumbbell snatch (70/50)

20 ghd situps

Extra

C: Metcon (Time)

Rx =

50 strict pull-ups

Rx+ =

100 strict pull-ups