Spy Games

V3 CrossFit – CrossFit

View Public Whiteboard

A: Metcon (Time)

Performance

16:00 CAP

50 Burpee DB GTO (55,35)

50 Pull Ups

B: Metcon (Time)

Fitness

16:00 CAP

50 Burpee DB GTO (45,25)

50 Jumping Pull Ups

C: 1Pausing Front Squat (2 sec) + 1 Front Squat (10:00 EMOM)

Set #1 – 3 Complexes @ 40% of 1RM Front Squat

Set #2 – 2 Complexes @ 50% of 1RM Front Squat

Set #3 – 1 Complex @ 55% of 1RM Front Squat

Set #3 – 1 Complex @ 60% of 1RM Front Squat

Set #4 – 1 Complex @ 65% of 1RM Front Squat

Set #5 – 1 Complex @ 70% of 1RM Front Squat

Sets #6 – Sets #10 (5 Sets)

Build to a heavy complex. Go by feel. Climb or go across as you see fit.

D: Warm-up (No Measure)

MOBILITY

3 sets

10 OH Arm Circles (each)

10 Band Pull Aparts

then

1:00 Pigeon Pose (Each)

1:00 Child Pose

2:00 Couch Stretch

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