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