Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (AMRAP – Reps) 12 EMOM Odd: 16 Wall ball 20/14 Even: 20/17 Calorie RowRecord total reps completed for the entire workout Rx would be 216/198 Front Squat (3 3 3 Tempo Front Squat 3 – 2 – x – 2)
Verdant CrossFit – CrossFit Lite Snatch (3 3 3 3 70, 75, 80, 85%) Metcon (Time) 21-15-9 Toes to Bar Snatch 95/65 Box Jump 24/20″any snatch will work!
Verdant CrossFit, Verdant CrossFit North – CrossFit Snatch (3 3 3 3 70, 75, 80, 85%) Metcon (Time) 21-15-9 Toes to Bar Snatch 95/65 Box Jump 24/20″any snatch will work!
Announcements Happy Birthday Matt Jones!!! Happy Birthday Brig Steele!!! Verdant CrossFit, Verdant CrossFit North – CrossFit Thruster (3 3 3 @ 80%) Metcon (Time) 5 Rounds 20 Dumbbell Thrusters 35/25 10 Shuttle Run 25′ 10 Strict Pull-UpsEach Shuttle Run is Down and Back. Two feet and one hand must cross the line.
Announcements Happy Birthday Matt Jones!!! Happy Birthday Brig Steele!!! Verdant CrossFit – CrossFit Lite Thruster (3 3 3 @ 80%) Metcon (Time) 5 Rounds 20 Dumbbell Thrusters 35/25 10 Shuttle Run 25′ 10 Strict Pull-UpsEach Shuttle Run is Down and Back. Two feet and one hand must cross the line.
Verdant CrossFit – CrossFit Metcon (Checkmark) Wall facing Handstand work. 5 sets: :15-:30 wall facing hs hold 3 wall walks(nose to wall) 10 push-ups(feet on wall, hollow body) Metcon (AMRAP – Rounds and Reps) 8 min AMRAP: 1 Ring pull-up 3 Strict RMU 5 Ring dips 7 Toes to Ring
Announcements Happy Birthday Tiffany Thomas!!! Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Run and OHS (Time) 3 Rounds 400m Run 15 Overhead Squats Rest 4:00 WoD2: Press and Run (Time) 5 Rounds 18 Push Press 95/65 200m Run
Announcements Happy Birthday Lew Goldman!!! Happy Birthday Chris Burgees!!! Verdant CrossFit North – CrossFit Cluster (1 Cluster + 2 Thrusters 4 Working Sets, building set) Squat Clean + Thruster Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 12 Burpees Pull-Ups 12 Toes to Bar 12 Deadlift 75/55 12 Thruster 75/55
Announcements Happy Birthday Lew Goldman!!! Happy Birthday Chris Burgees!!! Verdant CrossFit – CrossFit Cluster (1 Cluster + 2 Thrusters 4 Working Sets, building set) Squat Clean + Thruster Metcon (AMRAP – Rounds and Reps) 14min AMRAP 12 Burpees Pull-Ups 12 Toes to Bar 12 Deadlift 75/55 12 Thruster 75/55