Verdant CrossFit, Verdant CrossFit North – CrossFit
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Push Press (8)
rest 8:00 after completing your workout then take 2:00 to find max 8 rep push press
HOME: Metcon (Time)
Warm Up
3 Rounds
100m jog
15 air squats
10 scap push ups
10 down dog to up dog
Metcon
800m run
50 DB/KB SA thruster*
30 KB/DB ea side bent over row
Strength
3 sets of max reps SA KB/DB push press**
*If possible, do two arm DB/KB thrusters, if not 25 ea side SA
**rest 8:00 after completing your workout