Verdant CrossFit – CrossFit
Warm-up (No Measure)
500M Row
12 Groiners
15 Airsquats
5 PVC Pass Through
Clean Progression
Dip Progression
Power Clean (3 3 3)
each set is 1 power clean + 1 thruster three separate times
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
5 Power Cleans 105/75
5 Thrusters 105/75
10 Ring Dips