Deck Of Doom

V3 CrossFit – CrossFit

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Metcon (No Measure)

1 athlete/ 1 athlete in plank

Hearts= KB Swings

Clubs= Tire Flips

Spades= pull Ups

Diamonds= Burpee Wall Balls

Joker= 20m Shuttles

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Ghost Rider

V3 CrossFit – CrossFit

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Metcon (Weight)

10:00 EMOM

10 Front Squats – you choose weight

10 Deadlift – choose weight

J.J. (Time)

For Time:
1 Squat Clean, 185#
10 Parallette Handstand Push-ups
2 Squat Clean, 185#
9 Parallette Handstand Push-ups
3 Squat Clean, 185#
8 Parallette Handstand Push-ups
4 Squat Clean, 185#
7 Parallette Handstand Push-ups
5 Squat Clean, 185#
6 Parallette Handstand Push-ups
6 Squat Clean, 185#
5 Parallette Handstand Push-ups
7 Squat Clean, 185#
4 Parallette Handstand Push-ups
8 Squat Clean, 185#
3 Parallette Handstand Push-ups
9 Squat Clean, 185#
2 Parallette Handstand Push-ups
10 Squat Clean, 185#
1 Parallette Handstand Push-ups

Not Rocket Science

V3 CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

A.) 3:00 AMRAP

5 CTB PullUps

10 KB Swings (70,55) (55,35)

20 DBL Unders

Rest 1:00

3:00 AMRAP

5 CTB PullUps

10 KB Swings (70,55) (55,35)

20 DBL Unders

1:00 Rest

3:00 AMRAP

5 CTB PullUps

10 KB Swings (70,55) (55,35)

20 DBL Unders

Rest 5:00

Metcon (AMRAP – Reps)

B.) For Time

1 Mile Run

1:00 Rest then

2:00 Max Rep Back Squat (135,95) (95,65)
Score your mile run time & Max Back Squat Reps