210409

Verdant CrossFit, Verdant CrossFit North – CrossFit

Back Squat (5 5 5 5)

tempo back squats

3 – 2 – X – 2

Metcon (Time)

30 Front Squat 115/85

30 Pull-Ups

20 Back Squats 11/585

20 Pull-Ups

10 Overhead Squats 115/85

10 Pull-Ups
Rx+ = 30 Pull-ups, 20 C2B, 10 BMU

115/85, 155/105, 185/125

HOME: Warm-up (No Measure)

Warm Up

Take 8 min:

Run 100m

5 Inch Worm w/ Push-Up

10 Walking Lunge

12 Groiners

Tempo Goblet Squats (6-6-6-6)

4×6

(3-2-X-2)

Metcon

30 Jumping Lunges

30 Burpees

20 Jumping Lunges

20 Burpees

10 Jumping Lunges

10 Burpees