Wednesday, March 27th

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


400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

AMRAP 25 Minutes:

400m Sandbag Carry (50m/35w)

100 Single Arm KB Snatches (53/35)

80 Burpees

60 Pull-ups

40 Deadlifts (225/155)


*Both partners complete 400m sandbag run together, trade sandbag as needed

*Level 2 – KB or DB Snatch (45/30), Band Assisted Pull-ups, Deadlift (185/125), Mod HSPU

*Level 1 – KB or DB Snatch (35/25), Jumping Pull-ups, Deadlift (155/105), Seated DB Press