RVC – CrossFit

Weightlifting

A.: Snatch (1 EMOM x 10 minutes climbing or across)

Metcon

B.: Amanda Meets Nancy (Time)

Rx =

5 rounds for time

400m Run

7 squat snatches (115/85)

3 ring muscle ups or 7 ring pull-ups

Rx+ =

5 rounds for time

400m Run

7 squat snatches (155/105)

7 ring muscle ups

*Scale to power snatches as needed