DT3

V3 CrossFit – CrossFit

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Metcon (Time)

CLUSTER LADDER

10 Clusters (135/95)

8 Clusters (155/105)

6 Clusters (165/115)

4 Clusters (185/125)

2 Clusters (205/135)

A “cluster” is a squat clean thruster. “Thruster-jerks” are not allowed in this ladder – we are looking for true thruster lockout

Warm-up (No Measure)

3:00 Light Bike or Row

into 3 Rounds:

5 Strict Pull-Ups, 7 Pushups, 9 AbMat Sit-Ups, 12 Air Squats

2 Rounds:

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

3 Alternating Spiderman and Reach each side

Metcon (Time)

24:00 CAP

600 Meter Run

3 Rounds of “DT”

400 Meter Run

2 Rounds of “DT”

200 Meter Run

2 Rounds of “DT”

600 Meter Run

Rx Barbell Loading – 155/105

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

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