Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
KBW: Metcon (AMRAP – Reps)
KB Work
8 EMOM
American Swing 8 -12
or
Russian Swing 10-18
KBWOD: Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
10 Double KB Push Press
20 Walking Lunges w/ one or two KBs
10 Double KB Burpee*