V3 CrossFit – CrossFit
A: Warm-up (No Measure)
30 Seconds Single Unders
12 Slow Air Squats
6 Slow Pushups
30 Seconds Double-Unders
B: Deadlift & Dbl Unders (10-8-6-4-2-1)
Alternating On the Minute x 12
Odd Minutes – 10-8-6-4-2-1 Deadlift
Even Minutes – 40 Double-Unders 0r 80 Singles
Post your heavy set of 1 on the Deadlift to the whiteboard below.
On the first minute, complete 10 deadlifts. On the third, 8 deadlifts, On the 5th, 6 deadlifts, effectively climbing down the ladder.
Strive to build in weight. Percentages will not be prescribed as this should be based off feel. For a starting point on the set of 10, consider ~50-55% of your 1RM deadlift, and increase from there steadily. By the time we approach the final set of 1, we should be at a heavy, but not a max, for the day.
C: Metcon (No Measure)
5 Rounds of the following, resting 2:00 between:
Row 200 Meters @ 2K Pace + 7 Seconds
Row 200 Meters @ 2K Pace – 3 Seconds
Row 200 Meters @ 2K Pace
All three 200’s are to be completed in a row.