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
♀ 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 Air Squats
50 Walking Lunges
50 Second L-Sit
this is for folks with no equipment at home!!