RVC – CrossFit

Weightlifting

A: Three Position Snatch (E2M x 6 sets climbing)

1. Ground

2. Low Hang (Below Knee)

3. Hang (Top of the Knee)

Metcon

B: Metcon (Time)

Rx =

3 rounds of:

21 bar facing burpees

7 snatches (115/85)

1 minute rest

Rx+ =

3 rounds of:

21 bar facing burpees

7 snatches (155/105)

1 minute rest

Rx++ =

3 rounds of:

21 burpee box jump overs (24/20)

7 snatches (205/145)

1 minute rest

Extra

C: Death By Ring Muscle Ups (AMRAP – Reps)

Rx =

1 rep minute 1

2 reps minute 2

3 reps minute 3

4 reps minute 4

…continue for as long as possible