“Village People”

V3 CrossFit – CrossFit

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1: Warm-up (No Measure)

1 Minute Slow Row

20 Samson lunge (10/side)

10 Air Squats

:45 seconds Medium Row

10 Active Spidermans (5/side)

10 Air Squats

:30 seconds Faster Row

10 Push-up to Down Dog

10 Air Squats

followed by…

Barbell Warmup (empty barbell)

5 Good Mornings


5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

2: 7 min emon strict press (7X5)

1-5@ 55%

2-5@65%

3-5@70%

4-5@75%

5-5@78%

6-5@80%

7-Amrap @ 70%

3: Metcon (3 Rounds for reps)

AMRAP 5 :00

50/35 Calorie Row

AMRAP Macho Man (135/95) (95//55)

rest 5:00

AMRAP 5:00

35/25 Calorie Row

AMRAP Macho Man (155/105)(115/75)

rest 5:00

AMRAP 5:00

20/15 Calorie Row

AMRAP Macho Man (185/135) (135/95)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

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