Sorry Cat

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

3 Strict Pull-Ups

9 Wall Squats

12 Alternating Spidermans (6/side)

15 AbMat Sit-Ups

:20 second Samson Stretch each side

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

21/18 Cal Row

15/12 Ring Dips

9 STO (135,95)

Rest 5:00

Metcon (AMRAP – Reps)

Ascending Ladder for 7:00 –

1 Power Clean, 30 Double-Unders

2 Power Cleans, 30 Double-Unders

3 Power Cleans, 30 Double-Unders

4 Power Cleans, 30 Double-Unders

5 Power Cleans, 30 Double-Unders

(145,100)

Metcon (Time)

50 Barbell Roll Outs

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