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190415

Verdant CrossFit – CrossFit

Warm-up (No Measure)

Row Warm Up

Squat Warm Up

OH Mobility for Snatch

Strength is an EMOM 6

Do 3 Power Snatches and then Immediately 3 Thrusters on the minute with the same bar gradually increasing each minute. Start very light so it serves as warm up and strength

Power Snatch (3 3 3 3 3 3)

Thruster (3 3 3 3 3 3)

Metcon (Time)

3 rounds for time of:

15 power snatches

15 thrusters

1,000-m row

Men: 95 lb.

Women: 65 lb.

25 min cut off

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