V3 CrossFit – CrossFit
A: Warm-up (No Measure)
3 Rounds:
10 Abmat Sit-Ups
20 Supermans
30 Double-Unders
Directly into…
3 Rounds:
5 T-Pushups
5 Hang Muscle Cleans (empty BB)
5 Strict Presses (empty BB)
B: Warm-up (No Measure)
With an empty Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Presses
5 Stiff-Legged Deadlifts
5 Front Squats
B1: Metcon (Weight)
Performance
5:00 EMOM – 1 Push Jerk + 1 Split Jerk
Move directly from the doubles to the singles
B2: Metcon (Weight)
Performance
5:00 EMOM – 1 Split Jerk
C1: Metcon (Weight)
Fitness
5:00 EMOM – 1 Strict Press + 1 Push Press
C2: Metcon (Weight)
Fitness
5:00 EMOM – 1 Push Press
D: Metcon (Time)
Performance
3RFT
35 Unbroken Wall Balls (20,14)
3 Rope Climbs
40′ DB Walking Lunges (75,55)
Fitness
25 Wall Balls
3 Rope Climbs
40′ DB Walking Lunges (45,25)
Rope Climbs – Lying on ground pull yourself to a full extension standing position
V3Crossfit 