Verdant CrossFit, Verdant CrossFit North – CrossFit
Back Squat (2)
3 x 3 @ 65%
3 – 3 – X – 2
then
2 x 3 @ 80%
WoD: Not Diane (Time)
21-15-9
Back Squat (M: BW, F: .9 BW)
Hand Stand Push-Up
HOME: Metcon (Time)
WARM UP
AMRAP 7
15 Walking Lunge
12 Shoulder Taps
9 Good mornings
6 Air Squats
3 Push-Ups
STRENGTH
Temp Goblet Squat
3, 3, 3, 3
(10-0-X-2)
The goal here is constant tension and control through the decent. Keep the weight lighter if quality suffers
METCON
21- 15-9
Jumping Lunge
KB/DB Swing
Hand Stand Push-Up