Moose Head

V3 CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds:

1:30 Slow Bike or Row

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

Metcon (5 Rounds for weight)

BACK SQUAT

10 – 8 – 6 – 4 – 2

Rest as needed between sets.

10 Reps @ 65% of estimated 1RM Back Squat

8 Reps @ 70% of estimated 1RM Back Squat

6 Reps @ 75% of estimated 1RM Back Squat

4 Reps @ 80% of estimated 1RM Back Squat

2 Reps @ 85% of estimated 1RM Back Squat

Metcon (Time)

Performance – 10RFT

12 GHD Situps (Unbroken)

1 Ball Farmers Walk 40m (100/80#)

3 L Pull Ups

Metcon (Time)

Fitness – 10RFT

12 Plated Sit Ups

1 Ball Farmers Walk (80,50)

6 V- Ups

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