Road Trip

V3 CrossFit – CrossFit

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B: HSPU + T2B

Performance

8 Rounds:

5 Unbroken Kipping HSPU + 5 Unbroken TTB
Not for time, but for practice. Rest as needed between movements and sets, and strive to complete these unbroken.

A: Warm-up (No Measure)

500 Meter Row, 10 Spiderman and Reach, each leg

400 Meter Row, 8 Strict Pull-Ups

300 Meter Row, 6 Walkouts

In each row, gradually build from a slow pace to a medium pace.

2 Rounds:

5 Strict Toes to Bar (or as high as you can via a knee tuck)

10 Pushups

15 AbMat Sit-Ups

200 Meter Run

Fitness – Handstand Hold + T2B

Fitness –

8 Rounds

30 sec Handstand Hold

5 T2B

D: Metcon (AMRAP – Reps)

Part #1

AMRAP 4:

18 Power Snatches (95/65) (75,55)

18 Barbell Facing Burpees

Max Calorie Row in Time Remaining

Rest 4:00
Record Max Cal Row only

E: Metcon (AMRAP – Reps)

Part #2

AMRAP 4:

15 Power Snatches (115/80) (95,65)

15 Barbell Facing Burpees

Max Calorie Row in Time Remaining
Rest 4:00

F: Metcon (AMRAP – Reps)

Part #3

AMRAP 4:

12 Power Snatches (135/95) (115,80)

12 Barbell-Facing Burpees

Max Calorie Row in Time Remaining

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