Verdant CrossFit – CrossFit
Warm-up (No Measure)
400M Run
Line Drills
Light SB Carries 100’x4
Work on Slide Dip
KB Push Press (mimic SB)
SB CJ
Sandbag Clean and Press (1 )
Metcon (Time)
21-15-9
Sand Bag Clean and Jerk
Toes to Bar
RX = toes hitting bar and feet breaking behind plane of bar. SB weight should be challenging but not too heavy