“Freedom Sauce”

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!
Let’s Welcome Maurice Blote, John Cummings, Connor Cummings & Chloe Osborne As Our Newest Members!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: Warm-up (No Measure)

Movement Prep

10 Second Top Position Hold

10 Second Bottom Position Hold

5 Pausing Overhead Squats

3: Metcon (4 Rounds for calories)

AMRAP 3

21 Overhead Squats (95/65) (75/55)

21 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

18 Overhead Squats (115/85)(75/55)

18 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

15 Overhead Squats (135/95)(75/55)

15 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats (155/105)(75/55)

12 Burpee Over the Erg

Max Calorie Row

Score today is the total calories after all four rounds. This should be a weight for the overhead squats that athletes could perform 30, 25, 20, and 15 repetitions unbroken respectively when fresh. Within the workout today, being able to go unbroken on each and every round will help meet the sprint stimulus of each AMRAP. Burpees today will be lateral over the erg with no need to stand to full extension on each. Run two groups if necessary, with group 2 working while group 1 rests.

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