200608

Verdant CrossFit, Verdant CrossFit North – CrossFit

Split Jerk (3 3 3 3)

For some we may need to just work on the split jerk. for others work to a 88% for a triple

WoD: Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Toes-to-bar

Wall-ball shots

♀ 20-lb. ball ♂ 30-lb. ball

HOME: Metcon (Time)

21 – 18 – 15 – 12 – 9 – 6 – 3

V-Ups or Gymnastics Crunch or Sit-Ups

Thrusters*
this can be done with a single arm and one object or can be done with a single object and 2 arms!