Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
3-5 Sets
:20 Walking Hamstring Scoop Stretch
:20 Good Morning + Jump
:20 Duck Walks
:20 Lateral Hops
Power Clean (3 3 3)
1 Clean Deadlift + 1 Clean Pull
+ 1 Power Clean
WoD: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
3 Burpee Box Jump Overs
(24/20″)
3 Deadlifts (225/155#)
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
– Continue adding 3 reps to each
movement until time expires.