Cry Baby

V3 CrossFit – CrossFit

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Warm-up (No Measure)

Tempo Row – 4 Rounds of :40s light, :20s “fast”

Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:

3 Scap Retractions or Strict Pull-Ups

5 Pushups

7 AbMat Sit-Ups

9 Air Squats

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

50 Wallballs (20/14) *Females 9′ Target

50 Double-Unders

40 Box Jumps (24″/20″)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Front Squats (145/100) (125,80)

20 Jerks (145/100)

10 Snatches (145/100)

10 Tire Flips

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