Black Box

V3 CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

1:30 Slow Bike or 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 Squats

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

High Hang Pausing Squat Snatch

et #1 – 3 Reps @ 40%

Set #2 – 3 Reps @ 50%

Set #3 – 3 Reps @ 60%

Set #4 – 3 Reps @ 60%

Set #5 – 3 Reps @ 60%

A1: Metcon (Weight)

Squat

Wave #1 –

5 Back Squats (Each): 60% + 65% + 70%

Rest 3:00

B: Metcon (Weight)

Wave #2

4 Back Squats (Each): 65% + 70% + 75%

Rest 3:00

C: Metcon (Weight)

Wave #3

3 Back Squats (Each): 70% + 75% + 80%

Metcon (Time)

10:00 CAP

4 RFT

13 Thrusters (95/65)

14 Pull-Ups