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%