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