Vette City CrossFit

7 rounds
Minute 1: 20 Wall Balls (20/14)
Minute 2: 12 Handstand Push-ups
Minute 3: 20 Alternating V-ups

Teams of 2
3 sets: (each/1:1)
50 Double Unders
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)

-Rest 5 min-

1 set: (each/1:1)
150 Double Unders
36 Dumbbell Deadlifts (50s/35s)
27 Dumbbell Hang Power Clean (50s/35s)
18 Dumbbell Shoulder to Overhead (50s/35s)

Teams of 2
5 sets: (each/1:1)
10/8 Calorie Echo Bike
6 Power Snatch (135/95)
10/8 Calorie Echo Bike

5 Sets
30/24 Calorie Row
20 V-ups
10 Burpee over rower
Rest 3:00 between sets

50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups

5 Sets (1 set every 3 minutes )
3 Rope Climbs/9 Strict Pull Ups
10 Burpee Box Jump Overs (30/24)
-perform easy row as rest between sets-

Teams of 2
100 Box Jump Overs (24/20)
50 Synchro Toes to Bar
100 Handstand Push-ups
50 Synchro Toes to Bar
100 Box Jump Overs (24/20)

Individual Option:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)

Every 2:00 (10 sets)
12/10 Calorie Echo Bike
2 Snatch (185/125)

Teams of 2

3 Min Max Cal Row
3 Min Max Alt. DB Snatch(50/35)
3 Min Max Wall Walks

-1 Min Rest-

3 Min Max Cal Row
3 Min Max Single Arm Alt Devils Press(50/35)
3 Min Max Push-Ups

-1 Min Rest-

3 Min Max Cal Row
3 Min Max Single Arm Alt Overhead Reverse Lunges(50/35)
3 Min Max Pull-Ups

Score=Total Reps Completed
*Keep track of total reps completed after each section

7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders