Verdant CrossFit, Verdant CrossFit North – CrossFit
WoD1: Metcon (Time)
4:00 Handstand Hold
*every time you break do 12/10 HRPU
**immediately into WoD2
WoD2: Metcon (Time)
100 RKBs 70/53
50 Pull-Ups
*Broken up however you want
**Record time on the clock for time
WOD3: 1-Mile Run (Time)
Max Effort 1-Mile Run
*make sure to record the actual time for this.