Slingshot

V3 CrossFit – CrossFit

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B: Metcon (AMRAP – Reps)

Performance

RING MU + DOUBLE-UNDER

EMOM x 12

Odd Minutes – 50 Double-Unders

Even Minutes – Ring Muscle-Ups
Recorded score is ring muscle-ups, and you have the full minute to accumulate repetitions.

A: Warm-up (No Measure)

3 Rounds:

4 Spiderman and Reach, each leg

12 Sit-Ups

200M Run

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Snatch Grip Deadlifts

C: Metcon (AMRAP – Reps)

RING MU + DOUBLE-UNDER

EMOM x 12

Odd Minutes – 25 Double-Unders or 75 Singles

Even Minutes – Hand Release Push Ups

Recorded score is Hand Release Push ups, and you have the full minute to accumulate repetitions.

D: Metcon (Time)

Performance

6 Rounds, “On the 3:00″…

15/12 Calorie Row

10 Power Snatches (95/65)

10 CTB Pull-Ups
*** Your score today is your slowest round, in any of the six intervals.

For example, if your times are 1:40, 1:50, 1:55, 1:57, 1:52, 1:50, your score for the day would be 1:57.

Metcon (Time)

6 Rounds, “On the 3:00″…

10/8 Calorie Row

10 Power Snatches (75/55)

10 Pull-Ups

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