CrossFit Vae Victis – CrossFit
Metcon (Time)
750m Row
3 Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
500m Row
2 Rounds:
7 Clean and Jerks (95/65)
7 Pull-ups
7 Burpees
250m Row
1 Round:
7 Power Snatches (115/75)
7 Pull-ups
7 Burpees
*RX+ 95/65, 115/75, 135/95 and CTB Pull-ups
*Level 2 – 65/45, 75/55, 95/65 and Band Assisted Pull-ups
*Level 1 – 55/35, 65/45, 75/55 and Ring Rows
*Athlete Notes – 15-20 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.