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