Throw Us A Life Raft

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

3 Rounds:

15 Calorie Row

10 Alternating Spidermans

5 Strict Pull-Ups


3 Rounds:

10 Pausing Dowel Overhead Squats

B: Warm-up (No Measure)

Barbell Warmup (Empty Barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

C: Metcon (Weight)

14:00 EMOM

Min: 1 OH Squats X 2

Min 2: 10 Unbroken Pullups

RX – 10 Unbroken Butterfly (chin Over Bar)
Chin must be over the bar on all pull ups or it is a NO REP

D: Metcon (Time)

10:00 Cap


20 Sit Ups

40 DBL Unders

RX- 20 GHD sit ups (No more than 2 sets unbroken each round)


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