Verdant CrossFit, Verdant CrossFit North – CrossFit
Metcon (Time)
Chipper Style
50 Power Clean 95/65
50 Toes to Bar
50 Pistol (total)
50 Cal Row
*every 2 Min do 10 Burpee to Bar
Start the WoD with Burpees to Bar
Power Clean (1)
rest 2:00 after the WoD and then take 3:00 (and only 3 minutes) to find a heavy power clean
HOME: Metcon (Time)
Warm Up:
2 Rounds
10ea Calf Raise
15 Object Hops/Bunny Hops
10 Half Burpees
15 DB/KB Swings
Chipper:
50 DB/KB Cleans
50 V-Ups
50 Pistol Squats*
150 Double Unders**
EVERY 2:00 DO 10 BURPEES
Rest 2:00
-Then-
3 Sets of 10 reps
KB/DB Swing to Squat
* If pistols cannot be done do one of our scales from class, jumping lunges, or reverse lunges
**If doing single unders still do 150