211026

Verdant CrossFit, Verdant CrossFit North – CrossFit

Front Squat (3 3 3 3)

:03 Pause in Bottom

Don’t bottom out, make sure to stay active!

4 sets of 3

Try to do 70-75% of 1RM

WOD: Metcon (AMRAP – Rounds and Reps)

15 AMRAP

25 Toes to Bar *

50 Wall Balls 20/14

25 Burpee to Bar

25 Thruster 75/55
RX+ =

25 Toes to Bar + 10 BMU

Thrusters 95/65

BB: Power Clean (5 5 )

65%

BB: Muscle Clean (5 5 5)

35-50%

BB: Clean (3 3 3 3)

78% all

if you aren’t doing CF then do front squats from CF