Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Metcon (Time)

7 rounds

15 American KBs

15 Dumbbell Clean or Kettlebell swing to Squat

15 box jumps
the goal here is to really work the posterior chain and use the legs. the jump and the swings will tax the glutes and hammies and the squat should blow up the quads

Metcon (AMRAP – Reps)

Pull-Up Work:

3 Rounds

10-20 Active Shoulder Shrugs from hang on bar

4 – 20 Supinated Ring Row (regular grip)

Max Banded Pull-Up
*do after the wod

score is total reps in pull up