Verdant CrossFit, Verdant CrossFit North – CrossFit
Metcon (Time)
100 Double-Unders
50 Medball Clean 20/14
25 Push Press 96/65
rest 5:00
Metcon (Time)
30 Toes to Bar
30 Pistols
30 Pull-Ups
Rest 5:00
Metcon (Time)
400M Run
200M Farmer Carry 53/35
HOME: Metcon (Time)
AT HOME NO EQUIPMENT:
10 – 9 – 8 – … 3 – 2 – 1
Air Squat
Push Up
this is a super basic one, but very spicy. do 10 airsquats then 10 push ups then 9 of each etc.