Chain Reaction

V3 CrossFit – CrossFit

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A: Metcon (No Measure)

EMOM 12 MIN

ODD: 200 M Sprint + 8/5 WB(30,20)

EVEN: Rest

B: Metcon (Time)

For Time

35 Thrusters (95#)

35 BJ overs (24”)

35 Pull ups

35 KBS (70,553) (53,35)

Run 400 M

15 KBS (70,53) (53,35)

15 Pull ups

15 BJ overs (24”)

15 Thrusters (95#)

Short Fall

V3 CrossFit – CrossFit

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Single Arm DB Walk (No Measure)

4x30m Single Arm DB Farmers Walk (Right + Left)

4x30m Single Arm OH Walk (Right + Left)

Arnie (Time)

For Time:

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here
Scaled:

15 TG Right Arm

30 KB Swings

15 Goblet Squats

30 KB Swings

15 Goblet Squats

15 TG Left Arm

Dynamic Duo

V3 CrossFit – CrossFit

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A: Warm Up 1 (No Measure)

2 Rounds (10-15 Reps)

Leg Swings

Squats

Pull Ups

Back Extensions

Push Ups

Sit Ups

Lunges

B: Metcon (20 Rounds for weight)

20:00 EMOM

6/4 Burpees + 1 Clean @ 85%

*** Goal is full 20:00. If you cant make it within the minute then take 1 min off then continue Record weight & number of rounds completed before failure.

V3 – 12 Days Of Christmas

V3 CrossFit – CrossFit

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Metcon (Time)

12 Days Of Christmas

1st Day – 30m Shuttle

2nd Day – 2 Power Cleans (135,95) (115,85)

3rd Day – 3 Front Squats

4th Day – 4 HSPU/ DB Press (45,25)

5th Day – 5 Burpees Over Bar

6th Day – 6 OH Walking Lunges (45,25)

7th Day – 7 CTB Pull Ups/ Pull Ups

8th Day – 8 Pistols/ Deck Squats

9th Day – 9 HRPU

10th Day – 10 Wall Balls (20,14)

11th Day – KB Swings (55,35) (44,25)

12th Day – Muscle Ups/ Ring Rows +Dips

Complete as follows

Day 1

Day 2 + 1

Day 3+2+1

Etc