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