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!