Prison Break

V3 CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

400m Run

4 Pushups, 8 Pausing Air Squats, 12 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

Metcon (2 Rounds for time)

Part #1 – 13:00 CAP

1 Round

65 KB Swings (53,35)

45 DB Hang Squat Cleans

5/3 Rope Climbs

Into

Part #2 –

1 Round

3 Sled Pushes

21 Tire Flips

1 Mile run

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