528 S Americana Blvd, Boise, ID 83702
208.639.0740
basile@verdantfit.com

CrossFit WOD, April 3, 2018

CrossFit WOD, April 3, 2018

180403

Warm-up
6 Rounds Tabata Airsquat
Monster Shuffle x 20 side to side, front , back
Leg Swings, PVC Pass Through, Cossack Squats, Lunge to Ham

DEMO THE SHIT OUT OF THAT BARBELL

Metcon
3 Rounds
30 Deadbug w/ KB
20 Flutter Kick w/ KBs
:10 – :30 SA Plank (on ring or on ground)
8 min cutoff
The Barbell Con (Weight)
20 Min EMOM
1. 6 Thruster
2. 12 Front Squat
3. 18 Deadlift
4. Rest

*RX = 40% of front squat, write down under comments what weight you used please.
**all movements use the same weight.