Shennanigans

V3 CrossFit – CrossFit LITE

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Metcon (No Measure)

10:00 EMOM

ODD: 10 Push Ups + 10 DB Floor Press

EVEN: 40 Sec Jump Rope

Metcon (Time)

21 Cal Row

21 Burpees

21 Pull Ups

15 Cal Row

15 Burpee Over Rower

15 T2B

9 Cal Row

9 Burpee Jump to OH Bar

9 Rope Pull Ups

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Hurricane

V3 CrossFit – CrossFit

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Warm-up (No Measure)

400 Meter Light Jog into:

2 Rounds:

4 Samson Stretch Lunges (5 second hold in each)

8 Alternating Spiderman and Reach (

12 Russian Baby Makers

Barbell Warmup – Empty Barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

A2: Warm-up (No Measure)

1 Round: 100 Meter Jog, 5 Power Cleans (light loading)

Rest 1:00

1 Round: 100 Meter Medium Run, 4 Power Cleans (medium loading)

Rest 1:00

1 Round: 100 Meter Run, 3 Power Cleans (workout weight)

Rest 2:00

B1: Metcon (Time)

3 Rounds: 22:00 CAP

800 Meter Run

21 Power Cleans (155/105)

B2: Metcon (Time)

3 Rounds: 22:00 CAP

600 Meter Run

21 Power Cleans (115/80)