“Melanie’s Massacre”

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


Active Spidermans

Air Squats


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


Thruster (95/650


WB (20/14)

5 min rest

For time

800 m run

40 cal row

20 burpees over the rower or bar


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s