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V3 CrossFit – CrossFit LITE

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Metcon (Time)

1RFT

400m Run

80 Air Squats

80 Dbl Unders or 160 Singles

200m Sand Bag Run

20 Pull Ups

30/20 Cal Row

Deadlift (6:00 EMOM)

6:00 EMOM

find a weight that you can manage for 6:00 and 4 touch and go reps

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Anything Goes

V3 CrossFit – CrossFit

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Warm-up

Weightlifting

Snatch (8 Minute EMOM)

8 Minute EMOM

Every minute complete 5 Snatches starting at 40%

Add weight each set and record the weight for your final set

Metcon

Metcon (AMRAP – Reps)

Three sets for max reps of:

60 seconds of Wall Ball Shots

60 seconds of Power Cleans (135/95 lbs)

60 seconds of Box Jump-Overs (24″/20″)

60 seconds of Push Press (95/65 lb.)

60 seconds of Rower (for Cals)

Rest 60 seconds