CrossFit Vae Victis – CrossFit
3…2…1…Whoa (Time)
3 Rounds of:
21 Double Unders
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
500m Row
2 Rounds of:
7 Clean and Jerks (95/65)
7 Pull-ups
7 Lateral Burpees
400m Run
1 Round of:
7 Power Snatches (115/75)
7 Pull-ups
7 Burpees
*RX+ 95/65, 115/75, 135/95, CTB Pull-ups, 3×63 Double Unders
*Level 2 – 65/45, 75/55, 95/65, Band Assisted Pull-ups
*Level 1 – 55/35, 65/45, 75/55, Ring Rows, 3×63 Single Unders
*Athlete Notes – 16-30 minute range. Weights should be something you can move unbroken on thrusters, cycling clean and jerks and quick singles on snatches. Scale pull-ups as needed.