RVC – CrossFit

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Weightlifting

A: Snatch + Hang Snatch (E2M X 12 minutes (6 sets) climbing )

Metcon

B: Metcon (Time)

Rx =

3 rounds of:

12 toes to bar

9 snatches (95/65)

rest 2 minutes

3 rounds of:

21 abmat sit-ups

9 snatches (95/65)

Rx+ =

3 rounds of:

21 toes to bar

9 snatches (135/85)

rest 2 minutes

3 rounds of:

21 ghd sit-ups

9 snatches (135/85)

18 minute time cap*

Extra

C: Metcon (Time)

50 glute ham raises

D: 2022 Last Chance Qualifier Workout 2 (Distance)

Rx =

2000m Row

Max distance handstand walk

Men Time Cap 8

Women Time Cap 9