Verdant CrossFit, Verdant CrossFit North – CrossFit
Power Clean (3 3 3 3)
70, 75, 80, 85
wod: Metcon (Time)
4 Rounds
50 Double-Unders
15 Box Jumps
10 Power Cleans 135/95
RX+ = 165/115
HOME: Metcon (Time)
Warm Up:
4 Rounds
100m Run
12 Shoulder Taps
12 Air Squats
Strength:
3:00 of Max Push-Ups
Rest 3:00
3:00 of Max Push-Ups
Metcon
4 rounds:
400-m run*
1-minute handstand hold*
*If running cannot be done but a bike or rower is available a 500m row or 1000m bike can be substituted.
*Handstand options include; Straight arm plank, Pike handstand, and box pike handstand.