Cerberus

V3 CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds:

2:00 Light Row

4 Samson Stretch Lunges (5 second hold in each)

8 Alternating Spiderman and Reach

12 Russian Baby Makers

3 Rounds:

5 Strict Pull-Ups

10 Russian Kettlebell Swings

15 AbMat Sit-Ups

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (Time)

For Time:

800 Meter Run, 30 Power Cleans (135/95), 10 Barbell-Facing Burpees

800 Meter Run, 20 Power Cleans (175/115), 20 Barbell-Facing Burpees

800 Meter Run, 10 Power Cleans (205/135), 30 Barbell-Facing Burpees

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