Bomb Squad

V3 CrossFit – CrossFit

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Warm-up

20 Seconds of Single Unders followed by: 3 Scap Retractions, 6 Pushups, 9 Sit-Ups

20 Seconds of Faster Singles followed by: 3 Strict Pull-Ups, 6 Divebombers, 9 Air Squats

20 Seconds of Double-Unders followed by: 3 Kipping Pull-Ups, 6 Slow Burpees, 9 Medball Front Squats

Barbell Complex

Modified Barbell Warmup (with an empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Hang Muscle-Cleans

A: Metcon (AMRAP – Rounds and Reps)

Performance

AMRAP 20:

50 Wallballs (20/14)

50 Double-Unders

40 Box Jumps (24″/20″)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups

B: Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 20:

50 Wallballs (20/14)

100 Singles Jump Rope

40 Box Jumps (24″/20″)

40 Toes-to-Bar

30 Pull-Ups

30 Barbell Facing Burpees

20 Cleans (115/80)

20 Jerks (115/80)

10 Snatches (115/80)

10 HSPU

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