Dirty Bird

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

2:00 Light Paced Bike or Row + 5 Strict Pull-Ups, 10 Pushups, 15 Sit-Ups

1:30 Light/Medium Paced Bike or Row + 5 Strict Pull-Ups, 10 Pushups, 15 Sit-Ups

1:00 Medium Paced Bike or Row + 5 Strict Pull-Ups, 10 Pushups, 15 Sit-Ups

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

B: Metcon (3 Rounds for weight)

30 Unbroken Push Jerks

Rest 2:00

20 Unbroken Push Jerks

Rest 2:00

10 Unbroken Push Jerks
Pick weights each round that will challenge you but can be done with good technique & UNBROKEN

C: Metcon (AMRAP – Rounds and Reps)

3 Rounds – 4:00

Buy In 20/15 Cal or Row

8 Burpee DB Box Step Ups (45,25)

Max Squat Cleans (135,95) (95,65)

Rest 2:00 between Rounds

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