CrossFit VLT, CrossFit VLT Airport West – CrossFit
Stamina
O,P,F: Front Squat
Alternating On the Minute x 12
(6 Rounds):
Odd – 2 Front Squat
Even – 4 Back Squats
Barbell: 72% of Max Front Squat
Main Crossfit Metcon
O: Rocket Power (Time)
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (52.5/35)
15 Lateral Barbell Burpees
15 Overhead Squats (52.5/35)
9 Lateral Barbell Burpees
9 Squat Snatches (52.5/35)
*10 min time cap
P: Rocket Power – PERFORMANCE (Time)
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (42.5/30)
15 Lateral Barbell Burpees
15 Overhead Squats (42.5/30)
9 Lateral Barbell Burpees
9 Squat Snatches (42.5/30)
F: Rocket Power – FITNESS (Time)
For Time:
21 Lateral Barbell Burpees
21 Muscle/Power Snatches (35/25)
15 Lateral Barbell Burpees
15 Front Squats (35/25)
9 Lateral Barbell Burpees
9 Muscle/Power Snatches (35/25)