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