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210426

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