Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Med Ball) (No Measure)

3 Rounds:

200m Run

10 Lunges /w Twist (Holding Med-Ball)

10 Med Ball Cleans

10 Wall-Balls

Metcon

Metcon (Time)

For Time:

3 Rounds:

1 Loops Around Gym Uneven Farmers Carry (70/55 KB) (50/35 DB)

10 Cal Row/Bike

3 Rounds:

6 Wall Balls (30/20)

6 Alt Back Rack Lunges (95/65)

6 Push Press (95/65)

——-Rest 2min———-

3 Rounds:

2 Loops Around Gym Uneven Farmers Carry (70/55 KB) (50/35 DB)

12 Cal Row/Bike

3 Rounds:

7 Wall Balls (30/20)

7 Alt Back Rack Lunges (95/65)

7 Push Press (95/65)

——-Rest 2min———-

3 Rounds:

3 Loops Around Gym Uneven Farmers Carry (70/55 KB) (50/35 DB)

14 Cal Row/Bike

3 Rounds:

8 Wall Balls (30/20)

8 Alt Back Rack Lunges (95/65)

8 Push Press (95/65)

Time Cap: 40min