Verdant CrossFit North – CrossFit
Bench Press (6 6 6 6)
75–85%
Bent Over Row (10 10 10 10)
Superset bench and bent row
Cup of Judgement (Time)
30 Air squat
30 Dips
40 Air Squat
40 Shoulder Press (75/55)
50 Air Squat
50 Push Up (Rx = thighs off ground)
60 Air Squat
HOME: Metcon (Time)
Warm Up:
3 Rounds
8 lunge to hamstring
8 quad pulls
8 reverse lunge
Metcon
For Time:
27-21-15-9-15-21-27
Walking lunges
Double-unders*
*sub jumping jacks