210713

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%