Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
4 Rounds
5 Swings + 1 Muscle Up
20 Plank Shoulder Taps
8 Air Squat
3 Inch Worm
:30 Row
RX: Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Scale: Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
Metcon (No Measure)
Post WoD Bodybuilding :
4 Rounds
KB Flutter Kicks x 20
20 Bent Rows
20 Shoulder Press
12 Bicep Curl