Verdant CrossFit, Verdant CrossFit North – CrossFit

Back Squat (2 2 )

Both sets at 90%

Make sure to rest 4:00 between sets

WoD: Metcon (AMRAP – Rounds and Reps)


20 Wall Ball Shot 30/20

15 Pull-Up
Any time we have a super short workout, the goal is to move as fast as possible. Try not to hold back or pace this one. It’s all about high energy output.

RX+ = 10 C2B + 5 BMU

HOME: Metcon (AMRAP – Rounds and Reps)

Warm Up:

6:00 of

10 Cossack Squats

10 Lunge to Hamstring Stretch

10 Groiners

10 Roll to V-Sit


Tempo Goblet Squat

4 sets of 4 reps




5 min AMRAP*

20 Thrusters

10ea Bent Over Rows
*The goal of this is to move fast, don’t pace just go!