CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Band Hip Flexor/Quad Stretch

2 Minutes – Band Distracted Pigeon Pose

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Deadlift (1×3 @ 70%)

Deadlift (1×3 @ 80%)

Deadlift (Max Reps @ 90%)

*Base lifts for this cycle off of your actual 1RM

Metcon (Time)

For Time:

15-12-9

Power Cleans (135/95)

Burpees

Rest 3 Minutes

9-12-15

Burpees

Power Cleans (135/95)

Extra Credit

3×8 RDL @ 65% of 1RM Back Squat