RVC – CrossFit

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Weightlifting

A: Snatch + OH Squat (EMOM x 15 minutes)

climbing or across

Metcon

B: Metcon (Time)

Rx =

15 – 12 – 9

overhead squats (95/65)

pull-ups

rest 3 minutes

12 – 9 – 6

overhead squats (115/75)

chest to bars pull-ups

Rx+ =

15 – 12 – 9

overhead squats (135/95)

chest to bar pull-ups

rest 3 minutes

12 – 9 – 6

overhead squats (155/105)

bar muscle ups