Flip Flop

V3 CrossFit – CrossFit LITE

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Metcon (Time)

4RFT – 16:00 CAP

60M Front Rack KB Walk

17 KB Swings

8 Tire Flips

4/1 Rope Climbs

Sub 4 seated rope pulls for 1 Rope climb

Metcon (No Measure)

8:00 EMOM

Odd: 10 (4ct) Mountain Climber

Even: 12 V- Ups

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Fire Side

V3 CrossFit – CrossFit

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A1: Warm-up (No Measure)

3 Rounds:

1:00 Slow Row

1 Round of 5/10/15*

Round One – 5 Scap Retractions, 10 Pushups, 15 Air Squats

Round Two – 5 Kip Swings, 10 Pushups, 15 Dowel Good Mornings

Round Three – 5 Strict Pull-Ups, 10 Pushups,15 Dowel Overhead Squat

Followed by…

Snatch Barbell Warmup (empty barbell, all done with a snatch grip)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Presses

5 Stiff-Legged Deadlifts

5 Overhead Squats

A2: Warm-up (No Measure)

5 Sets, building in weight. Start with an empty barbell.

3 Muscle Snatches

3 Overhead Squats

3 Snatch Balances

Metcon (9 Rounds for weight)

Complex

9:00 EMOM

Power Snatch + Overhead Squat + Squat Snatch

On the 0:00 – 50% of 1RM Squat Snatch

On the 1:00 – 55% of 1RM Squat Snatch

On the 2:00 – 60% of 1RM Squat Snatch

On the 3:00 – 65% of 1RM Squat Snatch

On the 4:00, 5:00, 6:00, 7:00, and 8:00 (5 Sets) – 70% of 1RM Squat Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

18/12 Calorie Row

15 Box Jump Overs (24/20)

12 Toes to Bar

9 Dumbbell Hang Squat Cleans (50’s/35’s) (35,25)