Verdant CrossFit, Verdant CrossFit North – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
not for time, just to warm-up
Power Clean (1 1 1 1)
4 x 1
Power Clean, Hang Power Clean, Front Squat
Build each set starting at roughly 65%
WoD: Metcon (Time)
250M Row
15 Power Cleans 225/155
Goal is to move fast! Go as heavy as you can with good form.