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