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V3 CrossFit – CrossFit LITE

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Metcon (Time)

Teams of 2:

2001 Meter Row “Buy-In”

4 rounds:

9 KB Swings

11 Bear Complexes (55)

2977 Meter Row “Cash-Out”


Blast Off

V3 CrossFit – CrossFit

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Metcon (Weight)


Repeat tempo variation from last week, but with an increase in percentage.

9 Sets of 1 Tempo Front Squats

There are (3) pauses in each repetition.

3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Warm-up (No Measure)

Tempo Row – 4 Rounds of :40s light, :20s “fast”

Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:

3 Scap Retractions or Strict Pull-Ups

5 Pushups

7 AbMat Sit-Ups

9 Dowel Overhead Squats

Metcon (AMRAP – Rounds and Reps)


9 Kettlebell Swings (53/35)

9 Burpees

9 Kettlebell Swings (53/35)

9 Box Jumps (24″/20″)