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