Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
3 Rounds
20 Walking Lunges
10 Good Mornings
10 Object DL
10 RKBs
then
KB/DB/Object Warm up
Metcon (Time)
3 Rounds
10 Double KB/DB Alt. Single Arm Thrusters*
10 Double KB/DB Thrusters
10 Double KB/DB Front Squat
60 Double-Unders
*this is 5 thrusters on each arm. R/L x 5 = 10
Metcon (Time)
Farmer Carry (carry something in each hand)
400M Carry