Overhaul

V3 CrossFit – CrossFit

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A1: Metcon (Time)

Performance 16:00 CAP

10RFT

10 Bench Press @ Body wt

10 Strict Pull ups

A2: Metcon (Time)

Fitness 16:00 CAP

10 Unbroken Bench Press (115,75)

10 Pull Ups (No more than 2 sets)
Use any pull up progression (kipping, banded, Barbell, etc.)

B1: Metcon (AMRAP – Reps)

Performance

5:00 AMRAP

5 Front Squats (185,115)

40 DBl Unders

Rest 2:00

5:00 AMRAP

6 Front Rack Lunges (155,100)

9 Lateral Hops Over Bar

Rest 2:00

3:00 Max DBL Unders

B2: Metcon (AMRAP – Reps)

Fitness

5:00 AMRAP

5 Front Squats (115,85)

80 Singles

Rest 2:00

5:00 AMRAP

6 Front Rack Lunges (95,65)

9 Lateral Hops Over Bar

Rest 2:00

3:00 AMRAP

Max AB Mat Situps

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