Verdant CrossFit – CrossFit
EMOM: Metcon (AMRAP – Reps)
14 EMOM
Odd: 3-18 HRPU
Even: 2-12 Pull-Ups
Score is total reps
Focus is on good push-ups! If you plan on using a vest for Murph, try to use one today, practice kipping and limit reps
Metcon (Time)
4 Rounds
200M Run
18/15 Cal Bike
250M Row
Rest 3:00
HOME: Metcon (Time)
WARMUP
3 Rounds
10 Calf Raise
10 Lateral Hops over line
10 Down Dog to Up Dog
EMOM
14 EMOM
Odd: 3-18 HRPU
Even: 2-12 SA Bent Over Row w/ KB/DB
METCON
4 Rounds
200M Run
50 Double – Unders
15 Burpees
Rest 3:00