Speedway

V3 CrossFit – CrossFit

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A: Metcon (Time)

4RFT

12 DB Thrusters (53,35) (35,25)

15/10 Cal Row

12 Pull Ups

15/10 Cal Row

B: Strict Press (3 Rep)

10:00 To Establish

3 Rep Strict Press

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C130 Rolling Down the Strip

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

400m Run

9 Spiderman and Reach

9 Good Mornings

200m Run

7 Supermans

7 Inchworms

100m Run

5 Spiderman and Reach

5 Bear Crawls

B: Warm-up (No Measure)

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Behind Neck Presses

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

C: DEADLIFT (1×3 TNG)

In a 10:00 Window:

Build to a Heavy Set of 3 “Touch and Go” Deadlifts

D: Metcon (Time)

3 Rounds:

400m Run

12 Deadlifts (275/185)

18 Toes to Bar

E: Warm-up (No Measure)

2:00 Straddle Stretch –

2:00 Couch Stretch (each)