Round About

V3 CrossFit – CrossFit

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C: Metcon (12 Rounds for reps)

4 Rounds:

1:00 Max Calorie Row

1:00 Max KB Swings (70/53) (53,35)

1:00 Barbell Facing Burpees

1:00 Rest

A: Warm-up (No Measure)

400m Run

3 Rounds:

5 Pushups

7 Sit-Ups

9 OH Walking Lunges (45,25)

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Behind The Press

5 Elbow Rotations

5 Strict Presses

5 Hang Cleans

5 Stiff-Legged Deadlifts

5 Front Squats

B: Power Clean (3-1-3-1-3-1)

Power Clean – 3-1-3-1-3-1

Similar to the front squats today, the triples are across, where the singles climb in weight.

Every 90 secods x 6 Sets:

Set #1 – 3 Reps @ 70%

Set #2 – 1 Rep @ 75%

Set #3 – 3 Reps @ 70%

Set #4 – 1 Rep @ 77%

Set #5 – 3 Reps @ 70%

Set #6 – 1 Rep @ 81%

All percentages are based off your best 1RM Clean, whether that be power or squat.

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