Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
WoD: Metcon (Time)
For Time:
12 Cal Bike
20 DB Hang Snatch (20)
200 M Run
15 DB Hang Snatch (30)
200 M Run
10 DB Hang Snatch (40)
12 Cal Bike
Note the reps go down but weight goes up. Last bike should be an all-out sprint.
Core Conditioning #16 (Time)
5 Rounds
10 V-Ups
10 Gymnastics crunch
10 Hollow Rocks
:10 Hollow Hold
rest 1:00