Verdant CrossFit, Verdant CrossFit North – CrossFit
Back Squat (5 5 5 5)
all at 70%
WoD: Metcon (Time)
80 Wall Ball Shots 20/14
60 Devil Press 50/35
40 Box Jump Over
200 Double-Unders
BB: Split Jerk (1 1)
Do 3 Sets of 5 front squat @ 50% into 2 Split Jerks
then
85/2, 85/2, 85/2, 90/1, 90/1
BB: Shoulder Press (8 8 8 8 )
Do all sets at ~70%
BB: Romanian Deadlift (5 5 5)
SUPERSET RDL AND STEP UP