The Vintage Open draft is coming up in less than 2 weeks. If you want to participate as a part of a Vintage Open team then get registered at games.crossfit.com and pick Vintage as your affiliate!
10x10m shuttle run
10 Burpees
4 rounds
15 V-Ups (scale to single leg V-ups)
Ski 15/10 Calories
2 Sled Push (45/empty) – there and back is 1
20 Alternating Jumping Lunges
20 Double Kettlebell Sumo Deadlifts
Cycle 4 – Week 3 – Day 1
2 Rounds
8 Bar Facing Burpees
6 Power Cleans
4 Push Jerks
4 Rounds
15 Clean and Jerk 135/95lbs
15 Bar Facing Burpees
Time cap 12:00
Beginner: 10 reps of each, 95/65#
Intermediate: 12 reps of each, 115/75#
Advanced: Rx
MetCon Monday #3! Scale the Clean and Jerk weight so you can move consistently through your reps for four rounds! Push hard on this WOD!
Rest 8:00
Every 5 Minutes for 15:00
Row 500/400m
8 Deadlifts 255/175
Refer to your deadlift 9’s or 12’s from previous cycle to determine an appropriate weight. The deadlifts should be performed as a single, unbroken set. You may adjust weight between rounds.
Bike 24/12 Calories x 5
Rest 2:00
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