210305

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