V3 CrossFit – CrossFit LITE
Metcon (Time)
2RFT
25m Hvy Sled Drag
25m Heavy Farmers Walk
25m Yolk/ Barbell Carry
Metcon (No Measure)
1 RNFT
50 Sit Ups
40 KTE
30 Hip Ext
Day: August 8, 2017
Belly Up
V3 CrossFit – CrossFit
Warm-up (No Measure)
500 Meter Light Row into…
2 Sets:
10 Sit-Ups
10 Hip Extensions
10 Alternating Spiderman and Reach
2 Rounds of:
4 Scap Restractions
8 Pushups
12 Air Squats
1 Round, Moderate Intensity:
10 Calorie Row
5 Burpees Over Rower
5 Empty Barbell Thrusters
Rest 1:00 – 2:00
1 Round, Higher Intensity:
5 Calorie Row
3 Burpees over Rower
3 Light Barbell Thrusters (first weight)
Metcon (AMRAP – Reps)
Part #1
AMRAP 3:00
21/18 Calorie Row
21/18 Lateral Burpees over the Rower
Max Thrusters (75/55)
Rest 3:00
Metcon (AMRAP – Reps)
Part #2
AMRAP 3:00
18/15 Calorie Row
18/15 Lateral Burpees over the Rower
Max Thrusters (95/65)
Rest 3:00
Metcon (AMRAP – Reps)
Part #3
AMRAP 3:00
15/12 Calorie Row
15/12 Lateral Burpees over the Rower
Max Thrusters (115/80)
Rest 3:00
Metcon (AMRAP – Reps)
Part #4
AMRAP 3:00
12/9 Calorie Row
12/9 Lateral Burpees over the Rower
Max Thrusters (135/95)
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