V3 CrossFit – CrossFit
1: Warm-up (No Measure)
:30 Seconds
Rotating with a partner through couplets
Slow Row
Slow Shuttle Run
Medium Row
Medium Shuttle Run
Faster Row
Faster Shuttle Run
:30 Seconds
Individually
Active Spidermans
Air Squats
Walkouts
Active Samson
Push-up to Down Dog
2: Metcon (Time)
3 rounds for time
10 GTO (95/65)
4 x50 m sprints
5 min rest
21-15-9
Thruster (95/650
HSPU
WB (20/14)
5 min rest
For time
800 m run
40 cal row
20 burpees over the rower or bar
V3Crossfit 