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Verdant CrossFit, Verdant CrossFit North – CrossFit

STR: Overhead Squat (5-5-5)

Build to something heavier than WOD weight!

MET: Metcon (Time)

Partner Workout!

5 RFT

20 Thrusters (75/55) while partner hangs from rings/bar

5 Synchro OHS (115/85)

Rest 3:00

5 RFT

30 RKBS (70/53) while partner holds HS

15 Synchro OHS (75/55)
Partner must be hanging/upside down before reps start to count on thruster/KBS