Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

Tabata Jumping Jacks 3:00

3 Rounds

10 Scap Push-Ups

10 Push Press (if possible based on equipment)

10 Good Mornings (weighted if possible)

Clean Warm Up (any object should work here, single DBs or KBs will be 3/arm)

Squat Warm Up

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Metcon (No Measure)

4 Rounds

10 Gymnastics Crunch/Straddle Up

:50 Plank Hold