Wednesday, October 2nd

CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

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

3 Minutes – Calf and Ankle Mobility

2 Minutes – OH Mobility/Stability Drills

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Metcon (AMRAP – Reps)

EMOM For 30 Minutes (10 Rounds) Complete:

Minute 1: 200m Run

Minute 2: 5 Power Cleans @ 50% up to (135/95) + 10 Sit-ups

Minute 3: Max Lateral Burpees

*RX+ 7 Power Cleans + 15 Sit-ups

*Athlete Notes – Run counts as 1 Rep/.5 for 100m. You should be able to complete all power cleans and sit-ups each round. Cut runs to 100m if no rest between first and second minute.