200404

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

2 Rounds

10/10 Fire Hydrants

5/5 Bird Dog

then

2 Rounds

5 Wide/Normal/Narrow Stance Air Squats

12 Groiners

18 High Knees

18 Mountain Climbers

Power Clean (1)

3 Power Cleans + 1 Split Jerk

Work to 88% of Power Clean

Equip: Metcon (Time)

8 Min Cut Off

30 S2OH 95/65

30 DL 95/65

25 S2OH 135/95

25 DL 135/95

20 S2OH 165/115

20 DL 165/115

Metcon (Weight)

Strength:

3 Rounds

10-20 Front Rack Lunges

8-14 Side Lunges

Max Floor Press
use whatever weight you have on hand, ideally use weight for this!

Metcon (Time)

No barbell class:

10 9 8 7 … 2 1

Object Snatch

Object Thruster