Jambalaya

V3 CrossFit – CrossFit

View Public Whiteboard

A: Metcon (Time)

Performance

15 Calorie Row

3 Rounds of “Cindy” –

5 Pull-Ups, 10 Pushups, 15 Air Squats

30 Calorie Row

3 Rounds of “Big Nate” –

4 Ring Muscle-Ups, 8 Handstand Pushups, 16 KBS (70/53)

30 Calorie Row

3 Rounds of “Cindy” –

5 Pull-Ups, 10 Pushups, 15 Air Squats

15 Calorie Row

B: Metcon (Time)

Fitness

15 Calorie Row

3 Rounds of “Cindy” –

5 Pull-Ups, 10 Pushups, 15 Air Squats

30 Calorie Row

3 Rounds of

4 DB Step Ups (45,25),

8 T2B, 16 KBS (53,35)

30 Calorie Row

3 Rounds of “Cindy” –

5 Pull-Ups, 10 Pushups, 15 Air Squats

15 Calorie Row

C: Back Squat (5 Rep)

0:00- 4:00 – 5 Rep Back Squat

D: Back Squat (3 Rep)

4:00-7:00 – 3 Rep Back Squat

E: Back Squat (1 Rep)

7:00 – 10:00 – 1 Rep Back Squat

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