210127

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.