Verdant CrossFit – CrossFit
Warm-up (No Measure)
Calf Raise
Plate Jumps x 50
400M Run
5:00 Single/Double Under work
PVC Push Jerk Progression
Push Jerk (1 1 1 1)
each set is 3 Push Press + 3 Push Jerk. do 4 total sets. Make the last two sets the same weight.
Metcon (Time)
35 Push Press 135/95
75 Double-Unders
30 Push Press 155/105
75 Double Unders
25 Push Jerk 185/125
75 Double Unders
20 Push Jerk 205/135
pay attention to the movement!