Verdant CrossFit, Verdant CrossFit North – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

30 dumbbell power cleans

20 dips

100 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs
For people with equipment at home: you can either do the DB power cleans or sub KB swings, barbell power cleans, or box jumps.

instead of dips sub push up, push press, or bench dips. If you don’t have a jump rope sub jumping jacks, plate hops, or running.

HOME: Metcon (Time)

Bodyweight “Filthy 50”

For Time:50 Tuck Jumps

50 Push-ups

50 Air Squats

50 Handstands

50 Walking Lunges

50 Sit-ups

50 Second L-Sit

50 Burpees
this is for folks with no equipment at home!!