200520

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

4:00 of:

5 1 & 1/4 Air Squats

10 Good Mornings

3/3 Vertical Jumps to Lunge Landing

-then-

2x:

5 Kang Squats

5 Slow Push Ups

BB: Magic Pill (3 Rounds for reps)

Complete sets for time

3 Rounds

1:00 Alternating DB Squat Snatch (50/35)

1:00 HS Walk (25ft.)

1:00 Barbell Deadlift (275/185)

1:00 Single Arm Devil Press (50/35)*

1:00 REST

*For devil press only one hand has a DB and the other hand is free! Alternate hands for each rep. *

Metcon (Time)

50-40-30-20-10

Double Under

KB Swing

Metcon (Weight)

4 Rounds

6ea. Bulgarian Split Squat Tempo (3 – 2 – X – 1)

10 V-Up

7 – 7 – 7 Bicep Curls