201222

Verdant CrossFit, Verdant CrossFit North – CrossFit

Hang Power Clean (2+1, 2+1, 2+1, 2+1)

2+1 = 2 Hang Power Cleans + 1 Front Squat

70, 75, 80, 80,

Metcon (Time)

For time:

20 Reverse Lunge 155/115

20 Pull-Ups*

2:00 HS Hold*

20 hang power cleans

20 box jumps 30/24*

20 HSPU*

20 front squats
*Rx+ = 185/125, Bar Muscle-Up, 200′ HSW (done upstairs), 36/30, 4″ Deficit

HOME: Metcon (Time)

Warm Up

3 Rounds

20 Jumping Jacks

20 Side to side hops

20 Mountain Climbers

2 Rounds

5 Inch worm + push up

10 Goodmornings

15 Air Squats

Metcon

For Time:

30 weighted lunge steps

30 Object Rows

200-ft. handstand walk/ Bear crawl

30 Object hang power cleans

30 box jumps/ Jumping Good mornings

30 Handstand push-ups

30 Object front squats/ Air squats
*For an object use a backpack with books, a water jug or any other weight object.