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Verdant CrossFit, Verdant CrossFit North – CrossFit

WoD: Metcon (Time)

21-15-9

Push Press (135/95)

Devil Press SA (50/35)

Wall Ball 30/20
Open Style WoD – try to strategize for the BEST possible score. RX when possible.

Front Squat (3 3 3)

3 x 3

3 – 2 – X – 2 Tempo @ 60%-70%

all at the same weight

then do

3 x 5 @ 80%

HOME: Metcon (Time)

Warm Up:

3 Rounds

3 Push Ups

4 Half Burpees

5 Groiners

6 Air Squats

Metcon:

21-15-9

Push Press

Devil Press

Thruster
Use whatever weight is available.

If that object/weight doesn’t allow for devils press do burpees.

HOME: Bulgarian Split Squats (5, 5, 5ea)

3-2-X-2 Tempo for first three sets

-Then-

3 x 10ea w/o tempo