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