Boss

V3 CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

200m Run

1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

Metcon (5 Rounds for weight)

10 Squat Cleans @ 50%

15 Pull Ups

8 Squat Cleans @ 57%

15 Pull Ups

6 Squat Cleans @ 68%

15 Pull Ups

4 Squat Cleans @ 80%

15 Pull Ups

2 Squat Cleans @ 88%

15 Pull Ups

Split Squat

3×8 Barbell Split Squat

3×8 Barbell Bent Over Row

Bell Cow

V3 CrossFit – CrossFit

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Warm-up (No Measure)

400 Meter Light Jog into:

2 Rounds:

4 Samson Stretch Lunges (5 second hold in each)

8 Alternating Spiderman and Reach

12 Russian Baby Makers

Barbell Warmup – Empty Barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (Time)

15 KB Swings (70,53) + 15 Front Rack Lunges (95,65)

10 KB Swings + 10 FR Lunges

5 KB Swings + 5 FR Lunges

800m Run with Plate (45,25)

5 KB Swings + 5 Front Squats (135,95)

10 KB Swings + 10 Front Squats

15 KB Swings + 10 Front Squats

Metcon (Time)

Team Bench Press relay

120 DB Bench Press (53,35)

Belly Up II

V3 CrossFit – CrossFit LITE

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Metcon (AMRAP – Reps)

Part 1

3:00 AMRAP

15 Cal Row

15 Lateral Burpees Over Bar

Max Thrusters (BB)

Rest 3:00

Metcon (AMRAP – Reps)

Part 2

3:00 AMRAP

12 Cal Row

12 Lateral Burpees Over Bar

Max Thrusters (45)

Rest 3:00

Metcon (AMRAP – Reps)

Part 3

3:00 AMRAP

9 Cal Row

9 Lateral Burpees Over Bar

Max Thrusters (50)

Rest 3:00

Metcon (AMRAP – Reps)

Part 4

3:00 AMRAP

6 Cal Row

6 Lateral Burpees Over Bar

Max Thrusters (55)