210126

Verdant CrossFit, Verdant CrossFit North – CrossFit

Metcon (Time)

80 Pistols

60 Pull-up

from minute 7-10 establish 1 RM Snatch

as a result this wod has a 7 min cap

Snatch (1)

warm up and leav weights on the bar, don’t warm up to something you will fail

HOME: Metcon (AMRAP – Reps)

Warm Up:

12 Calf raises ea

10 Leg swings Front/Back, Side/side ea

30 Stationary Hops

-Then-

600m Run

200m Slow

200m Med

200m Fast

-Then-

2 Rounds

8 Reverse lunges

8 Cossack squats

Core Conditioning:

12 Min of

:30 Hollow Hold

20 V- Ups

:30 Flutter Kick

12 High to low planks

15 AMRAP

0:00-3:00

Run 400m

Max Goblet Squats

-Rest 1:00-

4:00-7:00

Run 400m

Max Burpees

-Rest 1:00-

8:00-11:00

Run 400m

Max Goblet Squats

-Rest 1:00-

12:00-15:00

Run 400m

Max Burpees

Score is total reps completed