Silver Surfer

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds:

4 Spiderman and Reach, each Leg

8 Sit-Ups

12 Calorie Row

40 Double-Unders

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: 1 Mile Run (Time)

1 Mile Run

C: Metcon (Time)

SILVER SURFER”

For Time:

125 Double-Unders, 21 Power Snatches (95/65), 21 Pull Ups

100 Double-Unders, 15 Power Snatches (95/65), 15 Pull Ups

75 Double-Unders, 9 Power Snatches (95/65), 9 Pull Ups

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s