Verdant CrossFit – CrossFit
Front Squat Warm #1 (No Measure)
3 min row or 600m run
2×8 Cossack Squat
2×4 Strict T2B/K2E
2×12 Back Rack Forward Elbow Squat
2×3 Elbow Raises with bar on Back
2 x :30 banded tricep stretch
~12 Min Cut OFF
Front Squat (6 6 6 )
3 x 6 @ 70%
10 min max
Friday 13th (Time)
60 Medball Cleans
50 Burpee to Bar
40 Cal Rower
30 Box Step Up 35/25 Dbs
20 DB Front Squat
10 Strict Pull Up