Double Back

V3 CrossFit – CrossFit

View Public Whiteboard

A: Barbell OH Hold (4x30sec)

4 sets of 30 sec Barbell OH Hold Max weight

B: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

21 Ball Slams (30,20) (20,10)


200M Run

Rest 2:00

C: Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

18 Ball Slams

18 Box Jumps

200m Run

Rest 2:00

D: Metcon (AMRAP – Reps)

3:00 AMRAP

Max burpees

E: Metcon (No Measure)

Midline Cashout

3 Supersets:

10 Good Mornings (moderate load that allows “picture perfect” technique but is also challenging).

20 GHD Sit-Ups

25 Hip Extensions

30 Second L-Sit Hold (Bar) (bend knees as needed)


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