200417

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

2:00 Slow Pace Run

1:30 Medium Pace

1:00 Faster Pace

then

10 Wall Squats

then

2:00 Slow Pace Run

1:30 Medium Pace

1:00 Faster Pace

Quarter Murph (Time)

400M Run

25 Pull-Ups

50 Push Ups

75 Airsquats

400M Run
use weight vest if you have one!

ABS: Metcon (Time)

3 ROUNDS

:45 Hollow Hold

20 V-Up