200427

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

4 Rounds

:30 Mountain Climbers

:30 Sit Through

:30 Push Up to Side Plank

rest 1:00

8 rounds

:15 high knees

:15 half burpees

WoD: Metcon (Time)

10 rounds for time of:

30 double-unders

10 hang power cleans

10 pull-ups

♀ 75 lb. ♂ 115 lb.

Time Cut Off 30:00 Min

Acc: Metcon (Weight)

3 Rounds

14 Alt Single Leg V-Up

10 Pike HSPU

8 ea. slow hammer curl