Verdant CrossFit, Verdant CrossFit North – CrossFit

STR: Metcon (AMRAP – Rounds and Reps)

Do the following as a 10 min AMRAP (the goal is quality not speed)

30 Strict Knee Raises hanging from bar (put MB or roller between knees)

20 Strict KB Press ea. Arm

15/12 Chin-Up

2: Metcon (Time)

4 Rounds

24/20 Cal Bike

100 DBUs

Rest 2:00

Goal is to go FAST!