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.