V3 CrossFit – CrossFit
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
Front Squat (1RM)
10:00 To Establish 1RM
Metcon (AMRAP – Reps)
Performance
E2:00 x 18 – STAMINA BUILDER
3 Rounds with a running clock (18:00 total)…
Minutes 0-2 – 20 Deadlifts (225/155)
Minutes 2-4 – 20 Barbell Facing Burpees
Minutes 4-6 – Max Bar Muscle-Ups in 90 Seconds
Record Max Bar MU
Metcon (AMRAP – Reps)
Fitness
E2:00 x 18 – STAMINA BUILDER
3 Rounds with a running clock (18:00 total)…
Minutes 0-2 – 15 Deadlifts (225/155)
Minutes 2-4 – 15 Barbell Facing Burpees
Minutes 4-6 – Max Pull Ups in 90 Seconds
Record Max Pull Ups