Verdant CrossFit, Verdant CrossFit North – CrossFit
Power Snatch+ 2 Overhead Squats+ Snatch Balance (1, 1, 1, 1 )
1= 1 complex
In 12 minutes build to heavy complex.
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 21
30 Medball Box Step Overs (24/20)(20/14)
7 Bar Muscle- ups
14 Hang Power Snatch(95/65)
14 Overhead Squats
Rx+= Ring Muscle- ups
Snatch (115/85)