201226

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