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.