Verdant CrossFit, Verdant CrossFit North – CrossFit

Metcon (No Measure)

3 Rounds

Top Ring Swing x 8

Bottom Ring Hold :10/:20 (Scale to box or floor or do bottom push up hold

3-12 Ring Dip (working on strict or kipping)

WoD: Metcon (Time)

5 Rounds

6 Strict Toes to Bar

15 SA DB Press 50/35

50′ Burpee Broad Jump