Verdant CrossFit, Verdant CrossFit North – CrossFit
Shoulder Press (5 5 5)
3 x 5 @ 80%
reduce to 50-60% then do 3 x 10
Metcon (Time)
4 Rounds
15 Toes to Bar
20/15 Cal Bike
10 HSPU
Rest 2:00
BB: Back Squat (6 6 6 6 6 )
75%
BB: Clean and Jerk (4 4 4 4 4)
Clean + Power Jerk + Clean + Jerk – 1+1+1+1 (hold last jerk 5 sec in split)
@ 70%
BB: Clean Extension (4 4 4 )
95%