Verdant CrossFit, Verdant CrossFit North – CrossFit
Front Squat (1)
MAX OUT YOUR FRONT SQUAT
WoD: Metcon (Time)
*Every minute do 10 wallballs 20/14, including the first minute
Rx+ = 100 Burpees
HOME: Metcon (Time)
3 sets of 0:45- 1:00
Immediately after each sit perform 10 jumping lunges.
Keep low back and shoulders firmly planted against the wall. Knees on top of or just beyond ankles.
*Every minute do 12 airsquats, Including the first minute.
Rx+= 100 Burpees