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