Verdant CrossFit, Verdant CrossFit North – CrossFit
Metcon (Time)
Chipper
50 Box Jump
50 Box Step-Over 1 DB (50/35)
50 SA Devil Press
50 SA Thruster
50 Wallball (30/20)
Front Squat (5 6 7 8)
all at 60-70%
do after WoD
HOME: Metcon (Time)
Metcon:
Chipper
50 Box Jumps*
50 Box Step-Over w/ object*
50 Burpees
50 SA Thruster w/ object*
50 Jump Squats
*Use a stable surface to jump on to.
If Step-Overs cannot be done do standard Step-Ups.
If the object being used cannot safely be pressed with one arm use both and do standard thrusters.