Triple Sec

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Row 500 Meters

9 Spiderman and Reach

9 Walkouts

Row 350 Meters

7 Spiderman and Reach

7 Walkouts

Row 200 Meters

5 Spiderman and Reach

5 Walkouts

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B: Squat Stamina (12:00 EMOM)

Alternating on the Minute x 12 (6 Rounds):

Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

C: Metcon (AMRAP – Reps)

Performance

3 x 4:00 On / 3:00 Off:

30/20 Cal Row

15 Burpees over Rower (lateral)

Max 10 Meter Shuttle Sprints in time remaining.

D: Metcon (AMRAP – Reps)

Fitness

3 x 4:00 On / 3:00 Off:

20/10 Cal Row

15 Burpees over Rower (lateral)

Max 10 Meter Shuttle Sprints in time remaining.

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