Verdant CrossFit – CrossFit
Warm-up (No Measure)
Run 400M
Line Drills
Squat Warm Up
Split Jerk/Clean Work
DB Demo
Split Jerk (4 4 4 )
ascending 65, 70, 75
Metcon (AMRAP – Reps)
1. DB Split Clean
2. Burpees
3. DB Squat Clean
4. Box Jump
5. Rest
3 Rounds
Goal is max reps at every station. Stations are 1 minute long and rotate through like Fight Gone Bad.