APEX

V3 CrossFit – CrossFit

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B: Metcon (Time)

Performance

4 Rounds

400m Run

21 Wallballs (20/14)

18 Power Snatches (95/65)

15 CTB Pull-Ups

A: Warm-up (No Measure)

500 Meter Slow Row

3 Rounds:

5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)

10 Slow Pausing Air Squats, into…

1 x 20 second Samson Stretch each side

C: Metcon (Time)

Fitness

4 Rounds:

400m Run

21 Wallballs (20/14)

18 Power Snatches (75/55)

15 Pull-Ups

D: Core Smasher

3 Rounds

30 sec Plated Plank

12 Barbell/ Ab Wheel Rollouts

9 Jack Knives