Last Dance

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

25/13 Cal Row1:00 of alternating Samson Stretches

2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)

1:00 of Russian Baby Makers

2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)

1:00 of Warrior Squats

Barbell Warmup (Empty BB) –

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses + Stretch

5 Stiff-Legged Deadlifts

5 Front Squats

B: Metcon (3 Rounds for weight)

Squat Waves – Every 90 Seconds

Wave #1

Set #1 – 6 Back Squats @ 63% of 1RM Back Squat

Set #2 – 4 Back Squats @ 68% of 1RM Back Squat

Set #3 – 2 Back Squats @ 73% of 1RM Back Squat

B: Metcon (3 Rounds for weight)

Squat Waves – Every 90 Seconds

Wave #1

Set #1 – 6 Back Squats @ 63% of 1RM Back Squat

Set #2 – 4 Back Squats @ 68% of 1RM Back Squat

Set #3 – 2 Back Squats @ 73% of 1RM Back Squat

C: Metcon (3 Rounds for weight)

Wave #2

Set #4 – 6 Back Squats @ 68% of 1RM Back Squat

Set #5 – 4 Back Squats @ 73% of 1RM Back Squat

Set #6 – 2 Back Squats @ 78% of 1RM Back Squat

D: Metcon (3 Rounds for weight)

Wave #3

Set #7 – 6 Back Squats @ 73% of 1RM Back Squat

Set #8 – 4 Back Squats @ 78% of 1RM Back Squat

Set #9 – 2 Back Squats @ 83% of 1RM Back Squat

10-Rep Front Squat

Set #10 – 10 Front Squats @ 55% of 1RM Back Squat

Metcon (Time)

27-21-15-9

Wall Balls

Kb Swings (70,53) (53,35)

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