Verdant CrossFit, Verdant CrossFit North – CrossFit
Metcon (No Measure)
Pre-Workout:
On an 8:00 clock:
Build to a 2-rep deficit handstand push-up
or
2-rep DB shoulder press
Handstand Push-ups (2)
Record depth of HSPU
DB Shoulder Press (2)
Done with 2 Dumbbells
WOD: Metcon (AMRAP – Rounds and Reps)
Partner WoD:
Partner AMRAP 12:
12 gymnastic kip pull-ups
12 handstand push-ups
Split reps as needed.