Verdant CrossFit, Verdant CrossFit North – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
Warm-Up
Metcon (Time)
30 Hang Power Clean 95/65
30 Shoulder to Overhead 95/65R
30 Pull-Ups
RX+
155/105, 135/95, 30 MUS (time cut 10:00)
Clean and Jerk (1)
rest 3:00 after WoD then take 3:00 to move up as heavy as possible in a max clean and jerk