“Power Down”

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Slow Row


Medium Row


Active Spidermans

Active Samson

Push-up to Down Dog

Air 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

2: Warm-up (No Measure)

Overhead Stretch on Wall – :30 Seconds

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

3: 6 min emon (6 Rounds for weight)

Build to a heavy 3 rep Back Squat


4: Metcon (Time)

“Power Down”

For Time:


Calorie Row

Power Snatch (95/65)

directly into…


Calorie Row

Clean and Jerks (95/65)

Sub row with run 300,200,100


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