Roof Top

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

4 Rounds:

20 Double-Unders

10 Sit-Ups

8 Slow Air Squats

6 Slow Pull ups

B: Push Press

PUSH PRESS

Every 2:00 x 5 Sets:

5 Push Presses

et #1 – 50% of 1RM Jerk

Set #2 – 60% of 1RM Jerk

Sets #3, 4, 5 – Build to a Heavy Set of 5 for the day.

C: Metcon (Time)

Performance – 20:00 CAP

10 C&J @ 135/95 + 35 Dubs + 200m Run

8 C&J @ 145/100 + 35 Dubs + 200m Run

6 C&J @ 155/105 + 35 Dubs + 200m Run

4 C&J @ 165/110 + 35 Dubs + 200m Run

2 C&J @ 185/135 + 35 Dubs + 200m Run

C2: Metcon (Time)

Fitness- 20:00 CAP

10 C&J @ 95/65 + 35 Dubs + 200m Run

8 C&J @ 115/80 + 35 Dubs + 200m Run

6 C&J @ 125/85 + 35 Dubs + 200m Run

4 C&J @ 135/95 + 35 Dubs + 200m Run

2 C&J @ 155/105 + 35 Dubs + 200m Run

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