210115

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.