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V3 CrossFit – CrossFit

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A: 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

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 (No Measure)

Performance

3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 15 Hang Squat Cleans (135/95)

Minutes 2-4 – 25 TTB

Minutes 4-6 – 100 Double-Unders
Aim for large, if not unbroken sets on all movements. We are looking to accomplish our repetitions no later than the 90 second mark of each interval. If we reach 90 seconds into any interval in that first round and are still working towards the totals, cap ourselves there, and aim to match that count for rounds 2 and 3.

C: Metcon (No Measure)

Fitness

3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 15 Hang Squat Cleans (95/65)

Minutes 2-4 – 20 TTB

Minutes 4-6 – 50 Double-Unders

D: Metcon (Time)

3RFT

400m Run

18 DB Snatches (55,35) (35,25)

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