Verdant CrossFit – CrossFit
Warm-up (No Measure)
750m row
Increase every 250m
20 warm up air squats and then 15 perfect air squats
Front rack warm up
Post FSQ pull up warm up
Front Squat (3 3 3 3)
Start at 60% and if possible increase
3 – 2 – X – 2
three down, two in hole, explode, 2 at top
Metcon (Time)
4 rounds
25 Wall Balls
15 Pull Ups