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V3 CrossFit – CrossFit

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A: Metcon (No Measure)

Row 100 Meters Slow, 100 Meters Medium, 100 Meters Fast

10 Spidermans (5/side) + 6 Air Squats

5 Scap Retractions + 3 Strict Pull-Ups

Directly into…

3 Rounds:

5 T-Pushups

5 Hang Muscle Cleans (empty BB)

5 Strict Presses (empty BB)

With an empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Push Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B1: Push Jerk x3 (PJ x3)

Performance

7:00 EMOM

3 Push Jerks @ 80%

B2: Push Press (7×3)

7;00 EMOM

3 Push Press @ 80%

C1: Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

10 Deficit HSPU (25# Plate)

15m Sand Bag Front Rack Lunge

30 Dbl Unders

C2: Metcon (AMRAP – Rounds and Reps)

10: AMRAP

10 Box HSPU

15m Sand Bag Front Rack Lunge

90 Singles

D: Metcon (Time)

70 GHD Sit Ups

OR

50 V-Ups

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