201202

Verdant CrossFit, Verdant CrossFit North – CrossFit

Clean and Jerk (3 3 2 2)

70, 70, 75, 80%

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

1 squat snatch

3 clean and jerks

30 double-unders

♀ 105 lb. ♂ 155 lb.

HOME: Metcon (Time)

Warm Up:

2 Rounds

Cubans x 10 (no weight)

Front Delt raises x 15

10 Slow Lowers from plank to ground

1/4 squat + jump x 10

1/2 squat + jump x 10

full squat x 15

15-12-9

Push-Ups

Object Sumo Deadlift High Pulls

Object Thrusters

1:00 Rest

9-12-15

Object Thruster

Object Sumo Deadlift High Pull

Push-Ups

14:00 Time Cap

Note: Use whatever object is available, backpack full of books, a jug of water, etc.