Shark Bait

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

Row 500 Meters

3 Rounds

5 Strict Pull Ups

7 Sit Ups

9 Squats

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):

Odd Minutes – 3 Front Squats @ 65% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 65% of 1RM Front Squat

C: Metcon (AMRAP – Reps)

Alternating EMOM x 14

Even Minutes – Row 15/12 Calories

Odd Minutes – 30 Seconds for Max Reps Kipping HSPU

D: Metcon (No Measure)

DOUBLE-UNDER PRACTICE

Choose one of the following:

A. 5 Sets of 50 Unbroken DU

B. 6 Sets of 30 Unbroken DU

C. 7 Sets of 20 Unbroken DU

D. 8 Sets of 10 Unbroken DU

E. 5:00 of Double-Under Practice, for total repetitions.

Rest as little as needed between sets. 5:00 time cap on each.

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