200708

Verdant CrossFit, Verdant CrossFit North – CrossFit

Zeus (Time)

3 Rounds For Time:

30 Wall Ball Shots (20/14 lb)

30 Sumo Deadlift High-Pull (75/55 lb)

30 Box Jump (20 in)

30 Push Presses (75/55 lb)

30 calorie Row

30 Push-Ups

10 Back Squats (bodyweight)
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
time cap 40:00

HOME: Metcon (Time)

Warm – Up

WARM-UP:⁣

3 Rounds, :40 on/:20 off:⁣

1- Bear Crawl⁣

2- Alternating Twisted Cross⁣

3- Alternating Bird Dogs⁣

-then-⁣

5 Inch Worms with 2-4 Knee Push Ups ⁣



SKILL:⁣

Holds: ⁣

3 x ⁣

:20 HS Hold (Pike, Wall, FS) ⁣

:20 Hollow Hold ⁣

:20 Superman Hold ⁣

Modified Zeus

30 Wall ball/Thruster/Front Squat

30 Sumo Deadlift High Pull (use any object)

30 Jumping Lunge or Box Jump

30 Push Press

200M Run

30 Push-Ups

30 Jumping Air Squats