It’s Wednesday, Hump Day!

V3 CrossFit – CrossFit

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Warm-up

2 Rounds of:

500 Row

20 Slam balls

10 sit ups

Weightlifting

Three sets of:

Back Squat x 8-10 reps

Rest 45 seconds

Ring Row x 8-10 reps

Rest 45 seconds

Push Ups x 12-15 reps

Rest 45 seconds

Metcon

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:

10 Burpee Box Jump or Step-Overs

10 Alternating Single-Arm Dumbbell Snatches

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