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


800m run

50 DB/KB SA thruster*

30 KB/DB ea side bent over row


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