Team work out

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

200 Meter Run

30 Seconds

Active Spidermans


Air Squats

Active Samson

Push-up to Down Dog

Side Lunge

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

1: Metcon (Time)

125 tire strikes

burpees 25-20-15-10-5

over the wall

carry 1 pvc and 2 KB 53/35

2: Metcon (AMRAP – Reps)

2500 meter Row /225 barbell hold

with time left synchronized thrusters 95/65

3: Squat clean ladder (3X1)

starting @ 55 lb

Team member gets three attempts

4: Metcon (Calories)

Tie breaker

8:00 min

Max cal assault bike


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