Denim

V3 CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds:

1:30 Slow Bike or Row

1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

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

OH Squat

OVERHEAD SQUAT

5 Sets, building to a Heavy:

Pausing Overhead Squat + Overhead Squat
12:00 CAP

A: RING MUSCLE-UPS or CTB Pull Ups (4 Rounds for reps)

400 Meter Run + 20% of MU Benchmark… Rest 1:00

400 Meter Run + 15% of MU Benchmark… Rest 1:00

400 Meter Run + 10% of MU Benchmark… Rest 3:00

800 Meter Run + 30% of MU Benchmark

B: Metcon (AMRAP – Rounds and Reps)

Performance – 15:00 AMRAP

60 Double-Unders

30/24 Calorie Row

15 Overhead Squats (115/80)

C: Metcon (AMRAP – Rounds and Reps)

Fitness – 15:00 AMRAP

20 Double-Unders

25/18 Calorie Row

15 Overhead Squats (95/65)

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