Verdant CrossFit, Verdant CrossFit North – CrossFit
WoD1: Metcon (Time)
4 Rounds
100M Run (50 out and 50 back)
5 Hang Clean 225/155
*goal is very fast rounds with UB hang cleans (goal is 70-75% of hang clean)
WoD2: Metcon (Time)
Rest 8:00 after first WOD
Use the same weight as WoD 1
Split However You Want
30 Back Squats
75 HRPU