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

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