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!