Grenade Launcher

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

30 Seconds Single Unders + 300 Meter Row + 30 Seconds Double-Unders

1 Round of 10 Slow Air Squats, 15 AbMat Sit-Ups, 20 second deadhang hold of PU bar

3 Rounds:

3 Spiderman and Reach, each leg

5 Sit-Ups

3 Inch Worms

5 Sit-Ups

B: BBC WARM UP (No Measure)

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)

Performance

AMRAP 15:

60 Double-Unders

30 Wallballs (20/14)

15 Deadlifts (225/145)

D: Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 15:

120 Singles

30 Wallballs (20/14)

15 Deadlifts (185/135)

E: Metcon (No Measure)

10:00 EMOM

10 V-Ups

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