Flip & Flop

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)

Front Squat 10-8-6-4-2

10 Reps @ 68% of estimated 1RM Back Squat

8 Reps @ 73% of estimated 1RM Back Squat

6 Reps @ 78% of estimated 1RM Back Squat

4 Reps @ 83% of estimated 1RM Back Squat

2 Reps @ 88% of estimated 1RM Back Squat

Metcon (Time)

21 – 15 – 9:

Alternating Dumbbell Snatches (50/35)

Calorie Row

Directly into…

21 – 15 – 9:

Box Jump Overs (24″/20″)

Pull-Ups

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