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200320

Verdant CrossFit, Verdant CrossFit North – CrossFit

Overhead Squat (5 5 5 5)

75, 75, 80, 85

Metcon (Time)

5 Rounds

15 Over Head Squats 115/85

20 Box Jumps

400 M Run

EHOME: Metcon (Time)

This is for folks at home who have equipment:

5 Rounds

15 Over Head Squats 115/85*

20 Box Jumps**

400 M Run
Subsitutes:

*Goblet squat, front squat, back squat. It is possible to do single arm overhead squats with DB or KB. But it is hard!

**Use steps, benches, small walls, stack of plates. Alternatively do 50 Double Unders or do plate hops, or jumping lunges, or jumping jacks

HOME: Metcon (Time)

This is for folks with no equipment at home!

4 Rounds

400M Run

30 Push Ups

30 Airsquats

(30 Pull Ups if possible)

rest 2:00
this is Murph Prep!