Verdant CrossFit, Verdant CrossFit North – CrossFit
Deadlift (5 5 5 5)
70, 70, 75, 75
WoD: Metcon (AMRAP – Reps)
7 Rounds
Work for 1:30
12 Air Squats
12 Alt, DB Hang C&J (50/35)
AMRAP SDHP 95/65
rest :45
record all the SDHP reps
HOME: Metcon (Time)
Warm Up:
2 Rounds
20ft Bear Crawl Forward
10 High Plank to down dog
20ft Bear Crawl Backward
10 Goodmornings
-Then-
Mobility:
Hamstrings
Upper Back/Overhead
Chest
Metcon 1:
21-15-9
Object Deadlifts
Hand Release Push-Ups
-Rest 3:00-
15-12-9
Object Deadlifts
Strict Handstand Push-Ups*
*Scale to pike or box handstand push-up
**Score is total time to complete both workouts
Metcon 2:
Accumulate as much time in a handstand as possible in 3:00.
*Do this after metcon 1.
**Put time accumulated in comments.