Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
Testing folks you have today off. I’ll have some things for you on Monday. Nothing super hard. In between today and Tuesday try to finish anything you haven’t finished.
Team you guys have off Monday. Field day/weekend next weekend.
Congrats to Beau on his incredible performance this weekend!
TEAM1: Metcon (Time)
Synchro MF/MF
26 Deadlift (done one one bar together) 450
26 Chest to Bar (Synchro)
18 Deadlift
18 Bar Muscle-Up
12 Deadlift
12 Burpee Bar Muscle-Up
TEAM2: Metcon (Time)
Done Together (when running you must stay connected – just use two bands and everyone must hold one)
Use Weight Vest
Run is done together, use two barbells. One female one male. One person can squat at a time. All other athletes must hang from a bar.
800M Run
50 Overhead Squats (115/85)
400M Run
40 Front Squat 115/85
200M Run
30 Overhead Squat
TEAM3: Shoulder Press (3 3 3 3)
80%
TEAM4: Weighted Pull-ups (3 3 3 3)
USE SAME WEIGHT
TEAM5: Metcon (Time)
Weight Vest
2 Rounds
10/7 RMU
80 Air Squats
Rest 3:00