Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
800M Run
3 Rounds
4 Broad Jumps
8 Cossack Squats
8 Delt Raise Front/Side
DB Movements
Go over Push Press, Snatch, OH Lunge
Metcon (3 Rounds for reps)
AMRAP in:
4 min AMRAP
Rest 4min
4 min AMRAP
Rest 4min
4 min AMRAP
*Repeatability and Pacing work
12 DB Snatch
12 SA* DB Push Press
12 OH Reverse Lunge
50/35
4 Minute AMRAP
Rest 4:00
X 3
*do all 12 on R then all 12 on L
**Restart from the beginning of each reset.