CrossFit – Thu, Sep 28


Cornhole Tournament this weekend on Saturday! Bring your own boards! Starts at 3PM! Please sign up early so we can make the brackets!

Verdant CrossFit, Verdant CrossFit North – CrossFit

Strict Pull Up (Establish a 1RM)

No Hip Movement, toes pointed, palms forward

Strict Dip (Establish a 1RM. )

The biceps need to touch the ring in order for the depth of the ring dip to count.

Metcon (3 Rounds for reps)

3 Rounds


7 Burpee Box Jump

7 Strict Handstand Push-Up

Rest 2:00
Record total reps each round.

Start back at the beginning of each round.