Verdant CrossFit, Verdant CrossFit North – CrossFit
Abs: Core Conditioning 3 (Time)
7 Rounds
2 Strict T2B
3 Arch/Hollow swings
4 Kipping T2B
2 Strict T2B
:10 L-sit hang
2 Strict T2B
Rest 1:00 min between rounds
Maximum Time is 14:00
7 Rounds is the maximum.
Try for 4-ish rounds.
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WoD: Metcon (AMRAP – Rounds and Reps)
11 Min AMRAP
12 Dead KB Snatch to Lunge 53/44
12 Ring Dip
12 HSPU
Run 200M