“Heather”

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

200 Meter Run

:30 Active Spidermans

With a empty barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

:30 PVC Passthroughs

With a empty barbell

5 Strict Press

5 Overhead Squats

5 Snatch Grip Deadlifts

:30 Push-up to Down Dog

With a empty barbell

3 Hang Power Snatch

3 Hang Squat Snatch

3 Squat Snatch

B: Metcon (Time)

“Heather”

Buy In: 800 Meter Run

5 Rounds:

12 Chest to Bar Pull-ups

9 Squat Snatch (95/65)

6 Strict Handstand Push-ups

Cash Out: 800 Meter Run

This is the (RX) workout and score as such

The 800 Meter Run at the beginning happens once. Following that, athletes will complete the 5 round triplet. Once they finish the five rounds, athletes will complete a cash out of another 800 Meter Run. If unable to run, complete 1000 Meter Row

Scaled Option

Buy In: 800 Meter Run

5 Rounds:

12 Pull-ups/Banded

9 Power Snatch (95/65)(75/55)

6 Dumbbell Strict Press (35/25)

Cash Out: 800 Meter Run

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