Verdant CrossFit, Verdant CrossFit North – CrossFit
STR: Metcon (Distance)
Max PVC Height Jump
(no foot movement)
After finishing do
4 x 3 Single Step to the same height
WoD: Metcon (Time)
4 Rounds for Time
500M Row
75 Double-Unders
–Cash Out–
100 Wall Balls 20/14
BB: Clean and Jerk (4 4 4 4)
Clean & Jerk – 2(1+1) (hold last jerk 5 sec overhead)
80%
BB1: Clean Pull (3 3 3)
105%
BB: Back Squat (3 6 9 3 6 9 )
75%