Bottoms Up

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

400M Run

15-12-9:

AbMat Sit-Ups

Good Mornings (unweighted)

200m Run

7 Walk Outs

100m Run

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 (Weight)

Alternating on the Minute x 12 (6 Rounds):

Even Minutes – 3 Front Squats @ 70% of 1RM Front Squat

Odd Minutes – 6 Back Squats @ 70% of 1RM Front Squat

C: Metcon (AMRAP – Rounds and Reps)

Performance – 8:00 AMRAP

3 Power Cleans (135,95)

6 Ring Push Ups

9 Air Squats

D: Metcon (AMRAP – Rounds and Reps)

Fitness – 8:00 AMRAP

3 Power Cleans (115,80)

6 HRPU

9 Air Squats

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