200323

Verdant CrossFit, Verdant CrossFit North – CrossFit

Cluster (4 4 4 )

Squat Clean + Thruster
Work to a touch and go heavier 4 rep

Hard to Get (Time)

RX

10 rounds for time

8 Toes to Bar

4 Bar Muscle Ups*

2 Clusters 155/115

RX+

10 rounds for time

8 Toes to Rings

4 Ring Muscle Ups

2 Clusters (185/125lb.)

HOME: Metcon (Time)

AT HOME – NO EQUIPMENT:

3 Rounds to warm up

10 Lunge to ham stretch

10 Good mornings

10 cossack squats

4 x :30-1:00 Hollow Hold or Hollow Tuck variation

WoD to be done for Time:

30 Gymnastics Crunch

60 Lunges

20 Gymnastics Crunch

30 Lunges

10 Gymnastics Crunch

15 Lunges
lunges can be elevated and stationary or walking or reverse

EHOME: Metcon (Time)

AT HOME WITH EQUIPMENT:

10 Rounds

10 V-Ups

4 Push Up Variation (regular, box HSPU, HSPU, floor HSPU)

8 Clusters (depending on weight)