The Navigator

V3 CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

A.) warm up to WOD weight

B) Work/Rest in time remaining WOD 0-6:00 – 50 Deadlifts (135,95) 40 Ab Mat Sit-ups 6:00-12:00 – 40 Front Squats then 40 Wall Balls 12:00-18:00 – 30 Cleans then 40 HRPU

Then 2:00 Cool Down

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