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210224

Verdant CrossFit, Verdant CrossFit North – CrossFit

GYM: Metcon (AMRAP – Reps)

20 EMOM

1: Max HSPU

2: 60-85 Double-Unders

3: 8/6 Muscle-Ups*

4: 14 Burpees
*Scale to muscle-up transition

Record total HSPU reps

Core Conditioning #5 (No Measure)

3 Rounds

20 Stalder Leg Lifts

5-15 Straddle Ups

6-16 SL V-Ups

HOME: Metcon (AMRAP – Reps)

Warm Up

3 Rounds

30 Jumping Jacks

20 Shoulder Taps

10 Arm Circles

5 Half Burpees

15 EMOM

1) 5-15 Dips between chairs

2) 60- 85 Double Unders*

3) 14 Burpees
*If doubles unders cannot be done or a rope is not available do lateral hops over a low object or jumping jacks.

Your score is the number of dip reps completed.

It is RX, ONLY if you do the same number each round