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