California Rain

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Rounds:

4 Spiderman and Reach, each leg (Video HERE)

8 GHD 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: Metcon (Time)

Performance – 20:00 CAP

8 Deadlifts (365,245)

40 GHD Sit Ups

80 Dbl Unders

4 Rope Climbs

80 Wall Balls

4 Rope Climbs

80 Dbl Unders

40 GHD Sit Ups

8 Deadlifts

B2: Metcon (Time)

Fitness – 20:00 CAP

8 Deadlifts (275,185)

60 Sit Ups

40 Dbl Unders

2 Rope Climbs

80 Wall Balls

2 Rope Climbs

40 Dbl Unders

60 Sit Ups

8 Deadlifts

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