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Verdant CrossFit, Verdant CrossFit North – CrossFit

A1: Step Up (6 6 6 6)

Barbell in front rack position.

Do 6 ea leg, alternating legs

Try for a 30-35% of your front squat max for all sets

A2: Front Squat (3 3 3 3)

3 – 3 – X – 3

50% of 1RM

Superset with Step Up

WoD: Metcon (Time)

10 single-leg squats

20 double-unders

20 single-leg squats

40 double-unders

30 single-leg squats

60 double-unders

40 single-leg squats

80 double-unders

50 single-leg squats

100 double-unders