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