Casualty of War

V3 CrossFit – CrossFit

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B: 10:00 EMOM (10:00 EMOM)

On the Minute x 10

1 Front Squat

First five minutes are a pausing front squat. Second five minutes, no pause.

Sets 1-5 – 60% + 2 Second Pause in the bottom

Set 6 – 60%

Set 7 – 65%

Set 8 – 70%

Set 9 – 75%

Set 10 – 80%

A: Warm-up (No Measure)

3 Rounds of “Strict Cindy”

5 Strict Pull-Ups

10 Pushups

15 Air Squats

Followed by 7 Slow Wall Squats

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

C: Metcon (AMRAP – Rounds and Reps)

In a 5 Minute Window:

150 Double-Under “Buy-In”. Time remaining, AMRAP:

12 Thrusters (75/55), 12 CTB Pull-Ups

D: Metcon (AMRAP – Rounds and Reps)

In a 5 Minute Window:

100 Double-Under “Buy-In”. Time remaining, AMRAP:

9 Thrusters (95/65), 12 TTB

E: Metcon (AMRAP – Rounds and Reps)

In a 5 Minute Window:

50 Double-Under “Buy-In”. Time remaining, AMRAP:

6 Thrusters (115/80), 12 Pull-Ups

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