Verdant CrossFit – CrossFit
Warm-up (No Measure)
3 rounds
200m Run
8 reverse v up
8 reverse lunge on slider
Metcon (Weight)
Russian KBs
Work on loud breathing pattern
2 x 50 reps unbroken 53/35
Metcon (Time)
Chipper McDipper
50 Pull Ups
40 KB Deadlifts (inside legs) 53/35
30 KB Front Squats
20 KB S2O (10 ea. arm) (other arm is in front rack)
20 Reverse Lunge in front rack
Time cap 15:00
RX+
C2B, S20H at same time, OH Reverse Lunge
All movements require 2 KBs