Verdant CrossFit, Verdant CrossFit North – CrossFit
WoD1: Metcon (Time)
30 S2OH (95/65)
30 Box Jumps (24/20)
20 S2OH (135/95)
20 Burpee Box Jump
10 S20H (165/115)
10 Burpee Box Jump Over
RX+ = 135/95, 185/135, 225/155
WoD2: Metcon (Time)
3 Rounds
20 OH Walking Lunges (50/35)*
10 Kipping Pull-Ups
Every 5 Steps do 1/arm Devil Press
RX+ = 55/40, Bar Muscle-Ups
HOME: Metcon (Time)
Metcon 1:
40 DB/KB Shoulder to Overhead
40 Jumping Lunges
30 DB/KB S2OH
30 Burpee Over Object
20 DB/KB S2OH
20 Jumping Lunges
HOME: Metcon (Time)
Metcon 2:
3 Rounds
20 OH Walking Lunges*
10ea Bent Over Row
*Every 5 Steps do 1 Devil Press