Fire Cracker

V3 CrossFit – CrossFit LITE

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Metcon (AMRAP – Reps)

5 Rounds EMOM

Min – 1:00 Rope Whips

Min – 2:00 Goblet Squats

Min – 3:00 Ball Slams

Min – 4:00 Sit Ups

30 sec rest transition between each minute

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Swing Door

V3 CrossFit – CrossFit

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Metcon (4 Rounds for time)

4 RFT

500m Row

18 KB Swings

400m Run

Rest 2:00 each round

Rope Climb Skill Work

10:00

1.) Working on Foot positioningg

2.) Knees to chest

3.) Full extension on stand

4.) regrip of feet

Not concerned if you can climb to the top, Can you climb efficiently using these steps perfectly

Black Dog

V3 CrossFit – CrossFit

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Strict HSPU Ladder

Strict Handstand Push Ups Ladder – Increase by 1 HSPU every minute

Min: 1 – 1 Strict HSPU

Min: 2 – 2 Strict HSPU

Min: 3 – 3 Strict HSPU

12:00 CAP –
If you Fail before 12:00 then continue at the last minute ahieved with that number completed until the 12:00 CAP

Metcon (AMRAP – Reps)

Part #1

In a 4:00 Window:

400 Meter Run

15/12 Calorie Row

15 Hang Power Cleans (155/80)

Max Lateral Burpees over bar in time remaining.

Rest 4:00

Metcon (AMRAP – Reps)

Part #2

In a 4:00 Window:

400 Meter Run

12/9 Calorie Row

12 Hang Power Cleans (135/105)

Max Lateral Burpees over bar in time remaining.

Rest 4:00

Metcon (AMRAP – Reps)

Part #3

In a 4:00 Window:

400 Meter Run

9/6 Calorie Row

9 Hang Power Cleans (165/135)

Max Lateral Burpees over bar in time remaining.

Over Under

V3 CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds, building in intensity on the second round:

250m Meter Row, 10 Spiderman and Reach (5 each leg)

200 Meter Jog, 7 Walkouts

10 Calorie Bike, 5 Inchworms

Metcon (Time)

5 RFT

6 Bench Press (205,125)

40 Dbl Unders

15 T2B

20 Plated Situps

BACK SQUAT 10 – 8 – 6 – 8 – 10 Repetitions

10 Repetitions @ 63% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

6 Repetitions @ 73% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

10 Repetitions @ 63% of estimated 1RM

Flight Risk

V3 CrossFit – CrossFit

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Warm-up (No Measure)

400 Meter Light Jog into:

2 Rounds:

4 Samson Stretch Lunges (5 second hold in each)

8 Alternating Spiderman and Reach

12 Russian Baby Makers

Metcon (Time)

5 RFT

3 Rounds of

5 Pull ups

10 Push Ups

15 Squats

Then

20 DB Walking Lunges (45,25)
For 5 Rounds complete 3 rounds of Cindy

5 Pull Ups

10 Push Ups

15 Squats

After the 3 rounds of Cindy do

20 DB Walking Lunges to complete the 1st of the 5 Rounds