Optimus Prime

V3 CrossFit – CrossFit

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Warm-up (No Measure)

5 Suicides

into…

3 Rounds:

:20 second Samson Stretch each side

:20 seconds AbMat Sit-Ups

:20 seconds Air Squats

5 Scap Retractions off pull-up bar

Metcon (Weight)

“Freight Train” V3

On the Minute x 6

@ 55%

Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks

Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks

Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks

Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks

Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks

Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks
Work to go unbroken (Hang squat clean into STO). Hang on you can do it

Deadlift (From Minutes 7:00 – 15:00 (7 Minutes): Build to a )

Start at minute 7:00 to 15:00

Metcon (AMRAP – Reps)

7:00 AMRAP

Max Wallballs (20/14)

*Every Minute on the Minute – 5 Deadlifts (225/155) (185,125)

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