V3 CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
13:00 AMRAP
35/20 Calorie Row
35 Thrusters (95/65)
35 Pull-Ups
35 Handstand Pushups
Rest 5:00
Sub – HRPU for HSPU
Metcon (Time)
200m Prowler Push (1/0 Plates), 50′ Double KB Lunge (55,35)
100m Prowler Push (3,1), 50′ Double KB Lunge
50m Prowler Push (4,2), 50′ Double KB Lunge
On the prowler, start at a lighter load. With prowlers varying in weight, the stimulus is to climb from a light to heavy load over the three rounds. All three rounds should be “unbroken”
On the KB Walking lunge, hold at the hang position (by the sides).