“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

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

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