Black Jack

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

Row 500 Meters

10 Spiderman and Reach

10 Slow Air Squats

10 Walkouts

10 Fast Air Squats

B: Romanian + Push Press (1×2 Record your 2RM PP)

ROMANIAN DEADLIFT + PUSH PRESS

Alternating On the Minute x 14

Odd Minutes – 8 Romanian Deadlifts

Even Minutes – 8-7-6-5-4-3-2 Push Presses
On the Romanian Deadlifts, choose the same load across all rounds. This number should be between 35-45% of your 1RM deadlift.

he repetition starts with the bar in the hang position. The bar does not touch the ground on the Romanian deadlift.

C: Metcon (Weight)

HANG POWER CLEAN + WALLBALL

Alternating EMOM x 14:

Odd Minutes – 15 Wallballs (20/14, Females to a 9′ Target)

Even Minutes – 5 Hang Power Cleans

Start at 50% of your 1RM Clean, and build throughout the seven alternating sets. All five hang power cleans must be unbroken. Post your heaviest 5-Rep HPC

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Fire Alarm

V3 CrossFit – CrossFit

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A: Metcon (Time)

Performance

3 Rounds of

7 Thrusters (75,55)

7 Pull Ups

7Burpees

50/35 Calorie Row

3 Rounds of

7 Thrusters (75,55)

7 Pull Ups

7Burpees

50/35 Calorie Row

3 Rounds of

7 Thrusters (75,55)

7 Pull Ups

7Burpees

B: Metcon (Time)

3 Rounds of

7 Thrusters (75,55)

7 Pull Ups

7Burpees

600m Run

3 Rounds of

7 Thrusters (75,55)

7 Pull Ups

7Burpees

600m Run

3 Rounds of

7 Thrusters (75,55)

7 Pull Ups

7Burpees

C: Strict HSPU

Performance

On the Minute x 12:

Minute 1 – 45% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 35% of Max Set

Minute 4 – Rest

D: Handstand Hold

Fitness

On the Minute x 12:

Minute 1 – Max Set Hold

Minute 2 – Max Set Hold

Minute 3 – Max Set Hold

Minute 4 – Rest