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