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190903

Verdant CrossFit – CrossFit

Warm-up (No Measure)

Run 400M

Banded Shuffle x 20 ea

:30 Bar Hang

Muscle Up Work and Set Up

Hang Power Clean (5 5 5 5)

work on bar cycling

4 sets of 5 above workout weight all at the same weight or slightly increasing

WOWZA! (Time)

3 rounds for time of:

50 squats

7 strict muscle-ups

10 hang power cleans

♀ 95 lb. ♂ 135 lb.
Time Cut off 14 Min

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