Worked Up

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Row (slow), into…

3 Rounds:

10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

7 Slow Air Squats

3 Inchworms

:20 second Samson Stretch each side

Finish with a second 500 meter row,

B: Metcon (Time)

Performance – 16:00 CAP

For Time:

15/10 Cal Row, 15 Power Cleans (135/95)

15/10 Cal Row, 12 Power Cleans (155/105)

15/10 Cal Row, 9 Power Cleans (185/135)

15/10 Cal Row, 6 Power Cleans (205/145)

15/10 Cal Row, 3 Power Cleans (225/155)

C: Metcon (Time)

Fitness – 16:00 CAP

For Time:

15/10 Cal Row, 15 Power Cleans (95/65)

15/10 Cal Row, 12 Power Cleans (115/80)

15/10 Cal Row, 9 Power Cleans (135/95)

15/10 Cal Row, 6 Power Cleans (155/105)

15/10 Cal Row, 3 Power Cleans (185/125)

Metcon (Time)

3RFT

400m Run

20 Burpee Box Jumps

Anchorman

V3 CrossFit – CrossFit

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Warm-up (No Measure)

400m Run

3 Rounds:

5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)

10 Slow Pausing Air Squats, into…

1 x 20 second Samson Stretch each side

Followed by…

10 Warrior Squats

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats

Metcon (AMRAP – Rounds and Reps)

Performance – 12:00 AMRAP

30 Air Squats

400m Run

10 Push Jerks (135,95)

Metcon (AMRAP – Rounds and Reps)

Fitness – 12:00 AMRAP

30 Air Squats

400m Run

10 Push Jerks (95,65)

1 OH Squat

8:00 to establish a heavy

2 sec Pause OH Squat

Metcon (Time)

60 Russian Twists

40 V- Ups

20 Ab Wheels