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