Scratch and Crawl

V3 CrossFit – CrossFit

View Public Whiteboard

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

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