Over The Hill

V3 CrossFit – CrossFit

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Warm-up (No Measure)

3:00 Light Bike or Row, into 3 Rounds:

5 Strict Pull-Ups, 7 Pushups, 9 AbMat Sit-Ups

2 Rounds:

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

3 Alternating Spiderman and Reach each side

200 Meter Run – First 100 meters slow, second 100 meters gradually picking up in speed to a fast pace at the finish,

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Metcon (Time)

Fitness 19:00 CAP

3 Rounds:

600 Meter Run

18/15 Toes to Bar

12/9 Hang Power Snatches (75/55)

Metcon (Time)

Performance – 19:00 CAP

3 Rounds:

800 Meter Run

21 Toes to Bar

15 Hang Power Snatches (95/65) –

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