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