Hangman Jury

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

:30 Seconds/each

Slow Row

Active Samson

:45 seconds/each

Medium Row

Active Spidermans

1:00 seconds/each

Faster Row

Push-up to Down Dog

then

10 Repetitions

Air Squats

Medicine Ball Deadlifts

Medicine Ball Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

B: Metcon (Time)

“Hangman Jury”

3 Rounds for time

30 Hang Power Cleans (115/80)

30 Wall Balls (20/14)

30/21 Calorie Row

Looking to choose a weight on the barbell that athletes could complete 25+ repetitions unbroken when completely fresh. If unable to row, complete one of the following:

40/28 Calorie Schwinn Bike

28/20 Calorie Assault Bike

400 Meter Run

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