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.