HeatRagious

V3 CrossFit – CrossFit

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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

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