CrossFit
Transition Week 3
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Metcon (AMRAP – Reps)
1 Attempt Max Rep Wallball Shot 30# / 20#
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“Anargo”
9 Minute AMRAP
3 Front Squats 165# / 110# (from the ground)
7 Pullups
Run 400 Meters
Then
3 Rounds
15 situps
15 air squats
:30 second dead hang
CrossFit OCR
Metcon (Time)
===TRACK WORKOUT===
6 Rounds of
800m Sprints
(Rest 1:1)
CrossFit STRONG
Front Squat (Establish 1 Rep Max)
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“Ivar”
5 Rounds of:
1 Minute Sled Pull
1 Minute Slam Ball
1 Minute Calorie
Rest 1 Minute
Score = Total Reps
50′ push = 50 reps
25′ push = 25 reps
CrossFit OLY
REST WEEK
REST DAY