RVC – CrossFit

Weightlifting

A: Power Snatch (3 TNG Every 90 seconds x 6 sets climbing)

Metcon

B: Metcon (AMRAP – Reps)

Rx =

3 sets of:

AMRAP 2

20 dumbbell snatches (50/35)

in remaining time pull-ups

1 minute rest

Rx+ =

3 sets of:

AMRAP 2

20 dumbbell snatches (70/50)

in remaining muscle ups (bar or ring)

1 minute rest

Rx+ =

3 sets of:

AMRAP 2

20 dumbbell snatches (85/60)

in remaining time ring muscle ups

1 minute rest
score is number of pull-ups or muscle ups