Snagged

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 (Weight)

On the Minute x 5 (0:00-5:00)

Clean Pull + Hang Power Clean + Power Clean

Set #1 – 50% of 1RM Clean

Set #2 – 54% of 1RM Clean

Set #3 – 58% of 1RM Clean

Set #4 – 62% of 1RM Clean

Set #5 – 65% of 1RM Clean

Metcon (AMRAP – Rounds and 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

Rx – 165/110

Metcon (No Measure)

3 “Giant Sets”:

10 Barbell Bent Over Rows

:20s Hollow Rock Hold

30 Glute Bridges

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