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.