Sorry Cat

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

3 Strict Pull-Ups

9 Wall Squats

12 Alternating Spidermans (6/side)

15 AbMat Sit-Ups

:20 second Samson Stretch each side

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

21/18 Cal Row

15/12 Ring Dips

9 STO (135,95)

Rest 5:00

Metcon (AMRAP – Reps)

Ascending Ladder for 7:00 –

1 Power Clean, 30 Double-Unders

2 Power Cleans, 30 Double-Unders

3 Power Cleans, 30 Double-Unders

4 Power Cleans, 30 Double-Unders

5 Power Cleans, 30 Double-Unders

(145,100)

Metcon (Time)

50 Barbell Roll Outs

Climber

V3 CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

1:30 Slow Bike or Row

1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

BB Warmup

Skills

12:00 Rope Climb work

10x Seated (Box) Feet work

5x Jump and feet wrap

Metcon (Time)

5RFT

6 DB Over Shoulder (100,80)

5 Strict HSPU

4 Muscle Ups or CTB Pull Ups

3 Rope Climbs

2 Sled Pushes

Freak of Nature

V3 CrossFit – CrossFit

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Warm-up (No Measure)

400m Run

into 3 Rounds:

4 Pushups, 8 Pausing Air Squats, 12 AbMat Sit-Ups

2 Rounds:

3 Samson Stretch on each leg (5 second hold in each)

3 Alternating Spiderman and Reach each side

Warm-up (No Measure)

3 Rounds:

5 Single Leg Box Step Ups per side

5 Waiter Squats per side

12:00 EMOM

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 75% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 75% of 1RM Front Squat

Metcon (Time)

5RFT

10 Deadlifts (225,155) (155,105)

20 Wall Balls

Prison Break

V3 CrossFit – CrossFit

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Warm-up (No Measure)

400m Run

4 Pushups, 8 Pausing Air Squats, 12 AbMat Sit-Ups

2 Rounds:

3 Samson Stretch on each leg (5 second hold in each)

3 Alternating Spiderman and Reach each side

200 Meter Run

Metcon (2 Rounds for time)

Part #1 – 13:00 CAP

1 Round

65 KB Swings (53,35)

45 DB Hang Squat Cleans

5/3 Rope Climbs

Into

Part #2 –

1 Round

3 Sled Pushes

21 Tire Flips

1 Mile run

Cry Baby

V3 CrossFit – CrossFit

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Warm-up (No Measure)

Tempo Row – 4 Rounds of :40s light, :20s “fast”

Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:

3 Scap Retractions or Strict Pull-Ups

5 Pushups

7 AbMat Sit-Ups

9 Air Squats

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

50 Wallballs (20/14) *Females 9′ Target

50 Double-Unders

40 Box Jumps (24″/20″)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Front Squats (145/100) (125,80)

20 Jerks (145/100)

10 Snatches (145/100)

10 Tire Flips