Drop Dead

V3 CrossFit, V3 CrossFit – CrossFit

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Warm-up (No Measure)

250 Meter Row, 5 Good Mornings (empty bar) + 10 Pushups + 15 Air Squats

250 Meter Row, 5 Walkouts + 10 Deadlifts (empty bar)

250 Meter Row, 10 Wallballs

Part – Power Clean OTM x 8 – 2 Power Cleans

Set #1 – 60% of 1RM Clean and Jerk

Set #2 – 65% of 1RM Clean and Jerk

Set #3 – 70% of 1RM Clean and Jerk

Set #4 – 75% of 1RM Clean and Jerk

Set #5 – 75% of 1RM Clean and Jerk

Set #6 – 75% of 1RM Clean and Jerk

Set #7 – 75% of 1RM Clean and Jerk

Set #8 – 75% of 1RM Clean and Jerk

Metcon (AMRAP – Rounds and Reps)

Part 1

In a 5:00 Window…

50 Wall Balls (20/14) *Females 9′ Target

Time remaining, AMRAP:

12 Deadlifts (185/135), 12 Barbell Facing Burpees

Rest 4:00

Metcon (AMRAP – Rounds and Reps)

Part 2

In a 5:00 Window…

35 Wall Balls (20/14) *Females 9′ Target

Time remaining, AMRAP:

9 Deadlifts (225/155), 9 Barbell Facing Burpees

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