211005

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

BB: Step Up (5 5 5)