Wednesday, August 1st

CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats

2 Minutes – Calf and Ankle Stretches and Wall Quad Stretch

2 Minutes – Band Shoulder/Pec/Lat Stretches and Internal/External Rotation Mobility


500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Metcon (Time)

Partner WOD:

1 Round of:

60m/48w Calorie Row (15m/12w split)

30 Lateral Burpees

15 Power Cleans (135/95)

2 Rounds of:

40m/32w Calorie Row (10m/8w split)

20 Target Burpees (6″)

12 Power Cleans

3 Rounds of:

20m/16w Calorie Row (10m/8w split)

10 Burpees

9 Power Cleans

*RX+ Increasing Weights 1) 155/105, 2) 165/115, 3) 185/125

*Level 2 – 115/75

*Level 1 – 95/65

*Athlete Notes – 20-30 minute range. Row split is set each round between partners, break up burpee and power clean reps however you like as a team splitting evenly. The barbell should not be resting, pick a weight you can trade reps with your partner, one person always working.