Verdant CrossFit, Verdant CrossFit North – CrossFit
Snatch (1 1 1 1 1)
3 Position Snatch
AK, BK, Ground
try to do all sets at 70%
each set is 3 lifts
WoD: Metcon (AMRAP – Rounds and Reps)
25 MIN AMRAP
25 reps of every thing @ 65/45
Medball Cleans
Push-Ups
Push Press
Gymnastics Crunch
HOME: Metcon (AMRAP – Rounds and Reps)
AMRAP 25
25 Object Sumo Deadlift High Pull
25 Push Ups
25 Object Thrusters
25 Gymnastics Crunch