Verdant CrossFit, Verdant CrossFit North – CrossFit
Front Squat (4 4 4 4)
70, 75, 80, 83%
WoD: Metcon (Time)
5 rounds for time of:
20 wall-ball shots
10 med-ball weighted pull-ups
♀ 14-lb ball to 11-ft target, same ball for pull-ups
♂ 20-lb ball to 12-ft target, same ball for pull-ups
This is from Home Office – looks pretty cool and kind of gnarly. Pull-ups are not strict necessarily. Ball must be between knees.
1-Mile Run (Time)
Max Effort 1-Mile Run
Cool down run – can be a mile, can be 800m, can be 400m.