Bullet Proof

V3 CrossFit – CrossFit

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B: Metcon (AMRAP – Reps)

On The Minute x 12

Even Minutes – Power Snatch (3-3-2-2-1-1)

Odd Minutes – Max Reps Lateral Burpee Over Bar
6 rounds at each station.

Aim to climb in weight on the power snatches throughout, and strive to hold the same number of ring muscle-ups in each round.

A: Warm-up (No Measure)

3 Rounds:

5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)

10 Slow Pausing Air Squats, into…

10 Warrior Squats

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Presses (behind the neck)

5 Stiff-Legged Deadlifts

5 Front Squats

C: Metcon (Time)

Performance

For Time – 15:00 CAP

21 – 15 – 9:

Wallballs (20/14) – Both to a 10′ Target

Pull-Ups

Thrusters (95/65)

Box Jumps (24″/20″)

Kettlebell Swings (53/35)

D: Metcon (Time)

Fitness

For Time – 15:00 CAP

21 – 15 – 9:

Wallballs (20/14)

Pull-Ups

Thrusters (75/55)

Box Jumps (24″/20″)

Kettlebell Swings (45/25)

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