210123

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.