200509

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

WARM-UP: ⁣

1:00 Per Movement⁣

-Alternating Leg Single Unders (or single leg hopping in place)⁣

-Jumps to low object⁣

-Plank Up Down Broad Jumps⁣

-Alt Leg Samson Stretch⁣

-then-⁣

8/8 Cossack Kang Squats⁣

30 Shoulder Taps from high plank/pike/handstand (your choice)⁣

8AMBB: Cluster (2 2 2 2)

Squat Clean + Thruster
4 SETS OF 2 – UNBROKEN CLUSTERS. WORK TO HEAVY 2

8AM: ASYLUM (Time)

6 RFT

2 Thruster 185/125#

4 BFB

3 Squat Clean 185/125#

4 BFB

5 Deadlift 185/125#

4 BFB

3 Squat Clean 185/125#

4 BFB

2 Thruster 185/125#

2:00 Rest

9AM: Metcon (Time)

6 RFT

4 Thruster

4 OFB

6 Squat Clean

4 OFB

8 Deadlift

4 OFB

6 Squat Clean

4 OFB

4 Thruster

2:00 Rest