Verdant CrossFit, Verdant CrossFit North – CrossFit
WoD: Metcon (Time)
3:00 to do:
20 Thruster 95/65
20 Pull-Ups
3:00 to do
16 Thrusters 135/95
16 Pull-Ups
3:00 to do
14 Thrusters 155/105
14 Pull-Ups
3:00
10 Thrusters 185/125
16 Chest to Bars
3:00
6 Thrusters 205/135
18 Chest to Bars
If you fail in round 3 or earlier immediately go into an 800M run
HOME: Metcon (Time)
Warm Up:
400m Jog
-Then-
3 Rounds
15 Goodmornings
12 Lunge to Double arm reach up
9 Scapular Push-Ups
:30 Bottom of squat sit
Metcon:
3:00 to do:
20 Thruster
20 Deadlifts
10ea Object Row
2:45 to do
16 Thrusters
16 Deadlifts
8ea Object Rows
2:30 to do
14 Thrusters
14 Deadlifts
7ea Object Rows
2:15 to do
10 Thrusters
10 Deadlifts
5ea Object Rows
2:00 to do
8 Thrusters
8 Deadlifts
4ea Object Rows