Verdant CrossFit – CrossFit
Warm-up (No Measure)
500M Warm Up
20 Class Squats
20 PVC Push Press
10 PVC Thrusters
2 x 100M @ 1000M Pace
Arch to hollow and Pull Up Progression
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Thruster (10)
After Jackie do 10 reps of a thruster at 60% of your max thruster