Verdant CrossFit, Verdant CrossFit North – CrossFit
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
10 Pull Ups (RX+ 8/6 Strict Pull Ups)
10 Sandbag Thrusters from front rack **
10 Sandbag Thrusters over head should to shoulder **
10 Chest to Bar Pull up (8/5 Bar Muscle Up)
100′ Sandbag Carry
this is easily done with a dumbbell as well. 2 hands on dbs.