210201

Verdant CrossFit, Verdant CrossFit North – CrossFit

Front Squat (3 3 3 3 )

70-85%

finish each set w/ :20 hold at the top

WoD: Metcon (Time)

4 Rounds for time

500M Row

15 Pull-Ups*

10 Front Squat (135/95) from ground
*RX+ Chest to Bar

HOME: Metcon (Time)

Warm Up:

5 Rounds:

100m Run

7 Half Burpees

7 Air Squats

-Then-

2 Rounds

10 Lunge to Hamstring stretch

10 Cossack Squats

Strength:

Temo Object Goblet Squat

5,5,5,5

(3-0-X-2)*

*On the last rep of each set hold in the bottom of your squat for :30 in an active position.

Metcon:

4 Rounds for time

400m Run

15ea Object row

12 Object Goblet Squats