200511

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