Verdant CrossFit, Verdant CrossFit North – CrossFit
A1: Strict Dip (X X X X)
Do as many strict dips on rings as possible. Scale to Dips on Rings w/ Box or ground. Superset with Pull-Up. Rest 2:00 between sets.
A2: Strict Pull Up (X X X X)
No Hip Movement, toes pointed, palms forward
Metcon (Time)
10-9-8-…1
Burpee Pull-Up
Between each set do 10 Wall Balls
BB: Behind The Neck Jerk (4 4 4 4)
This is a Push Jerk
70% Push Jerk for all sets
BB: Back Squat (10 10 10 10 10)
ALL AT 60%