CrossFit VLT, CrossFit VLT Airport West – CrossFit
Main Crossfit Metcon
O,P,F: Boat Race (3 Rounds for time)
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds
*22 min time cap
Accessory Work
O: Metcon (No Measure)
3 rounds not for time:
Max Strict Handstand Push Ups
Rest 45 seconds
8-10 Bent Over Barbell Rows
Rest 2-3 mins
P: Metcon (No Measure)
3 rounds not for time:
Max Handstand Push Ups
Rest 45 seconds
8-10 Bent Over Barbell Rows
Rest 2-3 mins
F: Metcon (No Measure)
3 rounds not for time:
Max Close Grip Push Ups
Rest 45 seconds
8-10 Bent Over Barbell Rows
Rest 2-3 mins