210212

Verdant CrossFit, Verdant CrossFit North – CrossFit

OPEN: Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

15 Front Squat 135/95

15 Pull-Ups

15 Strict Handstand Push-Up
RX+ = 185/125, C2B

Clean (3 3 3)

80, 80, 80

this is a squat clean

do after WoD

HOME: Metcon (AMRAP – Rounds and Reps)

Warm Up:

Tabata:

Odd: Air Squats

Even: Shoulder Taps

-Then-

3 Rounds

10 Groiners

10 Cat/ Cow

5 Push Ups

Metcon:

12 Min AMRAP

15 KB/ DB Front Squat

15ea KB/DB Bent Over Row

15 Strict Handstand Push-Up

HOME: 3 Position DB/KB clean (3, 3, 3ea)

1 Above Knee, 1 Below Knee, 1 Floor

1 set = 3R+3L