RVC – CrossFit

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Weightlifting

A: Three Position Snatch (E2M x 8 sets climbing)

1. Ground

2. Low Hang (Below Knee)

3. Hang (Top of the Knee)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

9 minute AMRAP of:

9 pullups

9 snatches (95/65)

1 minute rest

Rx+=

9 minute AMRAP of:

7 bar muscle ups

9 snatches (115/85)

1 minute rest