200717

Verdant CrossFit, Verdant CrossFit North – CrossFit

Power Clean (4 4 4 4)

75% all the way

Metcon (Time)

6 Rounds

6 Power Clean 225/155

100M Farmer Carry 70/53*

rest :90
Go to tatto shop and back

HOME: Metcon (Weight)

WARM-UP:⁣

6:00 of:⁣

5/5 Bulgarian Split Squats⁣

10 Prone I’s⁣

10 Knee Push Ups⁣

-then-⁣

4 x 10 Shoulder Taps*⁣

*Make each set more difficult than the last – advancing from high plank to pike to nose to wall HS to freestanding⁣



STRENGTH:⁣

3 x⁣

6 Tempo Single Arm Strict Press + 6 OH Rev. Lunge Steps, each arm⁣

*For tempo, 3-5 second descent on each rep. ⁣



CONDITIONING:⁣

10 Rounds of: ⁣

6 BF Burpees ⁣

6 Front Squat⁣

6 Thruster ⁣

6 Push Press ⁣

1:1 Work:Rest or Switch w/ Partner ⁣