220515

Verdant CrossFit, Verdant CrossFit North – CrossFit

TEAM1: Metcon (AMRAP – Rounds and Reps)

Three Person Synchro

14 Min AMRAP

15 Handstand Push-Ups (Cullen has deficit using 45lbs plates)

15 Toes to Bar

10 Clean and Jerk 185/125*
*rep must start on ground at same time and everyone must be overhead locked out at the same time

TEAM2: Back Squat (5 5 5)

80%

TEAM3: Front Squat (3 3 3)

80%

TEAM4: Metcon (Time)

WEIGHT VEST

400M RUN

10/7 RING MUSCLE-UPS

50 AIR SQUATS

300M RUN

8/6 RING MUSCLE-UPS

50 AIR SQUATS

200M RUN

6/4 RMU

50 AIR SQUATS

WoD: Metcon (Time)

21-15-9

Ring Dip

Box jump 24/20