Verdant CrossFit – CrossFit

Warm-up (No Measure)

Warm Up 400M Run

20 Lunges

30 Plate Hopes, 8 Calf Raise

Partner Hamstring Pull x 10

Single Leg Running Pulls

Squat warm up

Metcon (Time)

2 x 800m Run

rest :90

Metcon (AMRAP – Reps)

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats


Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc. Record total reps. Post starting point, finishing point to comments.

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