210223

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