Vette City CrossFit

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

2 Rounds
40/32 Calorie Echo Bike
40 Wall Balls (20/14)
30 V-Ups
20 Chest to Bar Pull Ups

Freedom (RX’d)

5 sets (Every 3:30)
200m Run
12 Clean and Jerks (135/95)
Touch and Go

8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
12 Burpee over Rower

Teams of 2
150 Dumbbell Shoulder to Overhead (35s/25s)
100 Deadlifts (185/125)
50 Box Jump Overs (30/24)