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200407

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

4 Rounds

10 half burpees

5 broad jumps (increase explosivity as rounds progress)

then

3 Rounds

20′ Death March

5 Inch worm w/ 2 push ups at bottom

WoD1: Metcon (Time)

21-15-9

Dumbbell Thruster

Burpee

WoD2: Metcon (Time)

15 – 12 – 9

Push Press

V-Up/Straddle-Up
rest 5:00 after WoD #1

WoD3: Metcon (Time)

12 – 9 – 6

Jumping Lunge w/ weight

Weighted Sit-Up