Verdant CrossFit, Verdant CrossFit North – CrossFit

2k Row (Time)

Max Effort 2k Row
Do not do max effort, just use this as a warm-up. If preferred, do a 1 mile run.

Front Rack Step Up (6 6 6 6 )

6 ea. leg

use more weight than last week. add 2.5lbs if necessary

Metcon (AMRAP – Rounds and Reps)

12 Min of the following:

7 – 7 – 7 Horn Curl

25 Shoulder Press (45/35)

25 OHS (45/35)*

12 Straddle Up
For quality, not for time:

*goal is external rotation, so if that means 15lbs bar or PVC then use that.

HOME: Metcon (AMRAP – Rounds and Reps)


3 Rounds

10 Air Squats

10 Russian KB/DB Swings

10 Deadlifts w/ KB/DB (in between legs w/ one)

10 Shoulder Taps


4×6 Front Rack Step Up

6ea leg w/ KB/DB held in front rack position, use double if possible


12 Min of the following:

7-7-7 Horn Curl

20 Shoulder Press w/ KB/DB (10 ea side)

20 Goblet Squats

12 Straddle Up
For quality, not for time.

For the 7-7-7, first 7 are bottom to halfway, then 7 from halfway to full and last 7 are full range of motion.