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211028

Verdant CrossFit, Verdant CrossFit North – CrossFit

Back Squat (3 3 3)

Try for 70% – do all sets at the same weight!

Pause :03

If you don’t do class these are also squats for Barbell!

WoD: Metcon (Time)

4 Rounds

400M Run

8 Back Squat 225/155

Rest 2:00
Use a medium-heavy weight that is challenging, but will be doable for 8 unbroken reps every round. Keep intensity high on the runs!

BB: Muscle Snatch (3 3 3)

35%

BB: Power Snatch (4 4 4 4)

2 PSN + 2 OHS @ 80% for all sets

BB: Snatch Grip Deadlift (4 4 4 4)

95%