Jack & Jill

V3 CrossFit – CrossFit

View Public Whiteboard

A: Metcon (No Measure)

2 Rounds:

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

10 Spidermans (5/side) + 6 Air Squats

5 Scap Retractions + 3 Strict Pull-Ups

Barbell Warmup (Empty Barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B: Metcon (Time)

On the 0:00…

“Jackie”

Row 1,000 Meters

50 Thrusters (45)

30 Pull-Ups

B2: Metcon (Weight)

On The 15:00-20:00

Build to a Heavy Pause Overhead Squat Single (2 second pause)

B3: Metcon (Weight)

On the 20:00- 25:00 – Build to a Heavy Snatch Balance Single

C: Metcon (Weight)

25:00-27:00 – 5 Back Squats

27:00-29:00 – 4 Back Squats

29:00 -31:00 – 3 Back Squats

31:00-33:00 – 2 Back Squats

33:00-35:00- 1 Back Squat
Score weight of 1 B.S

Record each Set

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