Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
Tabata Jumping Jacks 3:00
3 Rounds
10 Scap Push-Ups
10 Push Press (if possible based on equipment)
10 Good Mornings (weighted if possible)
Metcon (Time)
5 Rounds for time
15 OH Squats 95/55*
200m run
10 kipping HSPU**
6 alternating DB snatches 50/25***
18 min cap
*: Scale to any object OH or do front squats with any object!
**: Scale to box HSPU OR Push Ups OR Push Press
***: Scale to Clean OR KB swing
ACC: Metcon (No Measure)
3 Rounds:
7 ea. Curtsy Squat (weighted if possible)
7 -7 – 7 Bicep Curl
10 ea. SL T2B