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201021

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