Captain Crunch

V3 CrossFit – CrossFit LITE

View Public Whiteboard

Warm-up

Metcon

AMRAP 4 Min:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4 Min:

2 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4 Min:

1 Round:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

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Captain Crunch

V3 CrossFit – CrossFit

View Public Whiteboard

Warm-up

Metcon

AMRAP 4 Min:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4 Min:

2 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4 Min:

1 Round:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

(Calories)

Set the rower to calories, and with a running clock:

Minute 1 – 50 On / 10 Off

Minute 2 – 40 On / 20 Off

Minute 3 – 30 On / 30 Off

Minute 4 – 20 On / 40 Off

Minute 5 – 10 On / 50 Off

Minute 6 – 20 On / 40 Off

Minute 7 – 30 On / 30 Off

Minute 8 – 40 On / 20 Off

Minute 9 – 50 On / 10 Off