Verdant CrossFit North – CrossFit
EMOM: Russian Kettlebell Swings (33)
Every 3:00 for 12:00 complete 33 UNBROKEN swings with whatever KB we have been using.
If you have not done any of these weeks do week 1, if you have done week 1 but not 2 do week 2.
Week 1= 13 swings every 1:00 for 10:00
Week 2= 24 swings every 2:00 for 10:00
Metcon (AMRAP – Rounds and Reps)
22 AMRAP
50 Double-Unders
24 Toes to Bar
400M Run
12 Front Squat 135/95
RX+ = 12 Muscle-Ups, RX+ 165/115