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Month: February 2021

210202

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 5 Rounds 250M Row 30/22 Cal Bike 50 Double-Under 4:00 Rest HOME: Metcon (Time) Warm Up: 3 Rounds 30 Jumping Jacks 10ea Single leg hops 10 Zombie Kicks 5 Half Burpees 100m Jog Metcon: 5 Rounds 20 Burpees* 200m Run 50 Double Unders** 4:00 Rest […]

210201

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (3 3 3 3 ) 70-85% finish each set w/ :20 hold at the top WoD: Metcon (Time) 4 Rounds for time 500M Row 15 Pull-Ups* 10 Front Squat (135/95) from ground*RX+ Chest to Bar HOME: Metcon (Time) Warm Up: 5 Rounds: 100m Run 7 Half […]

02212021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Bench Press (8 6 7 5 3 3 3 ) *superset with* 15 banded face pulls build in 4 sets to 3 x 3 @ the same challenging weight ~85% Lite: Metcon (5 Rounds for reps) 5 rounds Work for 1:30 8 kipping pull ups/12 jumping 10 […]