200710

Verdant CrossFit, Verdant CrossFit North – CrossFit

Clean and Jerk (2 2 2)

80, 85, 88-92%

Squat Clean

You can always scale to clean

WoD: Metcon (Time)

30 Back Squat (225/155)

30 Ring Dip

RX+ = 10 x 1 MU + 2 Dips

HOME: Metcon (Time)

WARM-UP:⁣

3x :20 per station:⁣

-Butt Kickers⁣

-High Knees⁣

-Explosive Skips (height)⁣

-then-⁣

2x:⁣

:20 Single Arm Plank/Side⁣

10 Slow Scap Push Ups⁣

6 Rounds For Total Time⁣

20 Push-Ups⁣

9 DB Hang Clean & Jerks*⁣

12 T2B or V-ups⁣

Rest 1:00 Between Rounds⁣