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