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CrossFit Veni Vidi Vici – CrossFit

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Metcon (No Measure)

Part A (Warmup)

9/11 Tribute Warmup

Metcon (No Measure)

Part B (Skills)

EMOM for 8 Minutes:

10-12 (5-6 Each Leg) Pistol Squats or Progressions
Pistol Squats will work on efficiency or progress to weighted Pistol Squats.

Pistol Progressions: Squat to bench or box, band assisted, on top of box w/ 1 leg hanging off box, or plate under heel.

Metcon (AMRAP – Rounds and Reps)

Part C (WOD)

18 Minute Running Clock

Buy In: 100 Ab Mat Sit-Ups

AMRAP in Remaining Time:

500m Row

20 HSPU {35 Push-Ups} [20 Push-Ups]

20 Push Press 95/65 {75/55} [Empty Barbell or DB]