210219

Verdant CrossFit, Verdant CrossFit North – CrossFit

Chip: Metcon (Time)

1000M Row

20 Power Clean 225/155

50 Toes to Bar

50 Air squat

40 Medball Clean

40 HRPU

30 Thrusters 135/95
Chippers by definition require that each element be completed before moving on.

Be aware of the standards

HOME: Metcon (Time)

Warm Up:

10 min Flow

10 Walking Lunges

10 Goodmornings

10 Scap Push-Ups

10 Quad pull + reach

10 Roll to V sit

Chipper

3:00 Run/ Double Unders/ Single Under

20 DB/KB/ Object Clean

50 V-Ups

50 Air Squats

40 Swing to Squats/ Goblet Squats

40 HRPU

30 DB/KB/Object Thrusters