210403

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