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)


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%

BB: Front Squat (5 5 5 5)