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200722

Verdant CrossFit, Verdant CrossFit North – CrossFit

Snatch (3 3 3 3 3)

65, 70, 75, 75, 75,

WOD: Metcon (Time)

3 Rounds for Time:

12 Thruster 115/85

12 Toes to Bar

12 Thruster 115/85

12 Bar Muscle-Ups

HOME: Metcon (AMRAP – Reps)

WARM-UP: ⁣

4 x :30 per station⁣

1- Shoulder Taps from High Plank⁣

2- Half Burpees⁣

3- Slow Air Squats⁣

-then-⁣

5 x :15 Handstand Hold on the minute (start in a pike, work your way up to wall walks, kick ups, and freestanding if able)⁣

CONDITIONING: ⁣

AMRAP 5 of: ⁣

5 Thrusters ⁣

5 BF Burpees ⁣

-then-⁣

Rest 2:00 ⁣

-then-⁣

AMRAP 3 of: ⁣

5 Thrusters ⁣

5 BF Burpees ⁣