fbpx

200617

Verdant CrossFit, Verdant CrossFit North – CrossFit

Thruster (3 3 3 3 3)

clean the first rep of each set. work to a heavy 3

WoD: Metcon (Time)

30 Thrusters 115/85

30 Chest to Bars

Rx+

30 Thrusters 135/95

10 Muscle-Ups
Goal is to sprint. think 2 rounds of thrusters

HOME: Metcon (Time)

30 Object Thrusters

30 Object Row/ Towel Row/ Sheet Row/ Band Row*
*If you are doing single arm object rows do 30 per arm