Verdant CrossFit, Verdant CrossFit North – CrossFit
WoD: Metcon (Time)
6 Rounds
10 Toes to Bar
50′ Farmer Carry 70/53
Scale to weights you can do UB every round!
WoD2: Metcon (AMRAP – Reps)
6 EMOM
2 Strict Ring Pull-Up
2-5 Ring Muscle Up
2 Strict Ring Pull-Up
No MU:
2 Strict Ring Dip
2 LSit MU or Progression MU
2 Strict Ring Dip
Score is total # of Muscle-Ups
BB: Romanian Deadlift (6 6 6)
use 75% of PCL
BB: Front Rack Step Up (5 5 5 )
5 ea. try for 35% of FSQ
BB: Reverse Lunges (5 5 5 )
5 ea. 50% of BSQ
BB: Shoulder Press (8 8 8 3)
70% for 8 and 85% for 3