V3 CrossFit – CrossFit
A: Warm-up (No Measure)
400M Run
15-12-9:
AbMat Sit-Ups
Good Mornings (unweighted)
200m Run
7 Walk Outs
100m Run
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
B: Metcon (Weight)
Alternating on the Minute x 12 (6 Rounds):
Even Minutes – 3 Front Squats @ 70% of 1RM Front Squat
Odd Minutes – 6 Back Squats @ 70% of 1RM Front Squat
C: Metcon (AMRAP – Rounds and Reps)
Performance – 8:00 AMRAP
3 Power Cleans (135,95)
6 Ring Push Ups
9 Air Squats
D: Metcon (AMRAP – Rounds and Reps)
Fitness – 8:00 AMRAP
3 Power Cleans (115,80)
6 HRPU
9 Air Squats