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190826

Verdant CrossFit – CrossFit

Warm-up (No Measure)

500M Row

20 up and down banded shuffle

15 Half Burpees

PVC Pass Throughs

SN DL –>MT

SNL –>Shrug

MUSN

OHS

Hang Snatch

Snatch

Squat Snatch (2 2 2 2 2 2)

do 2 reps at each rep you plan on using all the way up to round 6

Metcon (AMRAP – Reps)

14:00 AMRAP

8 Squat Snatch

5 Bar Muscle Up

Men: 135, 155, 175, 185, 205, 225, 245…

Women: 95, 105, 115, 125, 135, 155, 165, 175, 185…
obviously almost no one can do this. remember that your coaches are professionals. they will know what to do for you. it doesn’t matter if you can do these movements.

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