CrossFit VLT, CrossFit VLT Airport West – CrossFit
Barbell
O,P: Weightlifting Complex
On the 1:30 x 7 Sets:
2 Hang Squat Cleans
1 Push Jerk
F: Thruster
On the 1:30 x 7 Sets:
3 Thrusters
Main Crossfit Metcon
O: Sicko Mode (Time)
For Time:
21-15-9:
Calorie Bike
100-75-50:
Double Unders
Directly Into…
21 Hang Squat Clean Thrusters (60/40)
*15 min time cap
P: Sicko Mode – PERFORMANCE (Time)
For Time:
21-15-9:
Calorie Row
100-75-50:
Double Unders
Directly Into…
21 Hang Squat Clean Thrusters (52.5/35)
F: Sicko Mode – FITNESS (Time)
For Time:
100 Meter Weighted Run (9/6)
200-150-100:
Single Unders
Directly Into…
42 Thrusters (42.5/30)