Back Pedal

V3 CrossFit – CrossFit

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Warm-up (No Measure)

3:00 Light Bike, into 3 Rounds:

5 Strict Pull-Ups, 10 Pushups, 15 AbMat Sit-Ups

2 Rounds:

3 Samson Stretch on each leg (5 second hold in each)

3 Alternating Spiderman and Reach each side

Modified Barbell Warmup – Empty Barbell

5 Deadlifts

5 Hang Muscle Cleans

5 Strict Presses

5 Good Mornings

5 Snatch Grip Presses

5 Power Snatches

5 Power Cleans

Metcon (Time)

In teams of 3, with one athlete working at any given time:

100/75 Calorie Row, 75 Slam Balls (30,20), 12 Rope Climbs

1 Mile Run, 75 Tire Flips, 12 Rope Climbs

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