V3 CrossFit – CrossFit
Warm-up (No Measure)
Deck of Cards
12 min cap:
Hearts = Burpees
Diamonds = Box Jumps
Clubs = Push Ups
Spades = Air Squats
2 of Clubs = 2 Push Ups
3 of Spades = 3 Air Squats
and so o and so on
…
Jack = 11
Queen = 12
King = 13
Ace = 15
Joker = 20 of Coach’s Choice
Weightlifting
EMOM 8 Mins
2 Squat Cleans
1 Split Jerk @ 70% 1RM Clean & Jerk
Metcon
12/15 Cal Row
21 Bar Facing Burpees
21 Power Cleans (165/110; 135/95)
21 Bar Facing Burpees
21/15 Cal Row
