“Snowed In”

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

Row 400 Meters

then

30 singles

5 Push Up to Down Dog with Foot Pedal

5 Active Samson (each leg)

30 singles

5 Push-up to Down Dog with Foot Pedal

5 Active Samson (each leg)

30 singles

5 Push-ups to Down Dog with Foot Pedals

5 Active Samson (each leg)

30 singles

dumbbell Warmup

5 Good Mornings

5 overhead Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with light dumb bells

2: Metcon (Time)

150 du/300 singles

25 dB step ups 45/25

25 wall balls

25 sit ups

25 man-makers45/25

25 sit ups

25 wall balls

25 step ups 45/25

150 du/300 singles

Step ups to be done on a 20 ” box

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