Verdant CrossFit – CrossFit
Warm-up (No Measure)
400M Run
10 Air Squats
10 Air Squats on Coach
PVC Session
Pass Throughs
Push Press
Clean Progression:
DL to mid thigh
Clean Extension
Muscle Clean
Front Squat
Hang Squat Clean
Squat Clean
Clean (1 1 1 )
do the following complex
Squat Clean, Front Squat, Thruster x 2
do three sets working up in weight. We are cleaning heavy tomorrow, this is meant to be a warm up
Evil Clown (Time)
55 Thrusters 100/70
At the top of every minute, except the first minute do:
10 Medball Clean 20/14
10 Burpee over Ball
