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)


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


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.