Announcements
Happy Birthday Ross Barr!!!
Happy Birthday Sara Alis!!!
Happy Birthday Daryl Bryne!!!
Verdant CrossFit, Verdant CrossFit North – CrossFit
Metcon (No Measure)
If you want to do 23.1 again or for the first time you can do it during class! Please be prepared to be a little flexible with spacing. As always if you want a judge you need to bring one, the coach cannot count reps for you!
Push Jerk (5 5 5 )
Do three sets above workout weight!
Metcon (Time)
9 Bar Muscle-Ups
21 Push Jerks, 165/115 lb.
7 Bar Muscle-Ups
15 Push Jerks, 165/115 lb.
5 Bar Muscle-Ups
9 Push Jerks, 165/115 lb.
CrossFit Games Open 23.1 Foundations (AMRAP – Reps)
14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups
F: 6lb ball to 9ft target, 35lb cleans*
M: 10lb ball to 10ft target, 45lb cleans*
*The load is a suggested starting point.
If you are completing all of the tests in
the foundations division, you are free to
decrease or increase the load as your skill
level allows.
This is just for people that want to redo or want to do it for the first time! This is NOT the class WoD!