210914

Verdant CrossFit, Verdant CrossFit North – CrossFit

EMOM: Metcon (AMRAP – Reps)

18 EMOM

1: 5-15 HSPU

2: 5-15 Pull-Up

3: Kipping Ring Dip
Scale up to RX+

SHPSU

C2B and/or BMU

SRD

ASS: Assault Bike Pyramid (Calories)

2 Rounds

:10 On // :50 slow spin

:20 On // :40 slow spin

:30 On // :30 slow spin

:40 On // :20 slow spin

:50 On // :10 slow spin

:40 On // :20 slow spin

:30 On // :30 slow spin

:20 On // :40 slow spin

:10 On // :50 slow spin

Rest 2:00 btw rounds
The “on” periods should be performed at a challengin effort, but not a full sprint. There is not enough rest to recover from a full sprint.

*Takes 20 min

BB: Split Jerk (3 3 3 3)

Goal is to hit six lifts at ~100% of the CJ

BB: Push Press (6 6 6 6)

75%

BB: Romanian Deadlift (5 5 5 5)

60% of power clean

superset w/ 20 hip extension