Announcements
Happy Birthday Ben Hawkes!!!
Verdant CrossFit, Verdant CrossFit North – CrossFit
400m Run (Time)
Max Effort 400m Run
400m run and then another one for warm-up
Simple Ring Support (Checkmark)
6 Rounds Top Ring Support
:10-:15 Top Support
:20 – :30 Rest
then
4 – 6 Rounds Bottom Ring Support
:05 – :10 Bottom Support
:20 Rest
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
10/7 Strict Ring Dips
15 Hand Release Push-Ups
20 Push Press 95/65
Metcon (Checkmark)
200m Class Walk after the workout!