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200826

Verdant CrossFit, Verdant CrossFit North – CrossFit

Metcon (No Measure)

Metcon Warm-Up

Fast:

10 Barbell Thrusters

8 Burpees to Bar

rest

Fast:

5 – 5 Barbell Thrusters at Fran Weight

8 Pull-Ups

rest

Fast

5 – 5 Barbell Thruster above weight

5 – 5 Pull-Ups

20 Wall Balls + 5 Pull-Ups

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Front Squat (4 4 4)

75% for all 3 sets

do this after FRAN