21/03/17

Verdant CrossFit North – CrossFit

Front Rack Step Up (6 6 6 )

6 ea. leg

30, 35, 40% of BSQ

INT: Metcon (Time)

5 Rounds

12 DB Facing Burpees

10 DB Snatch 50/35

10 T2B

Rest 3:00
Single DB for Snatch

Rx + = 65/50, 10 T2B + 5 BMU

HOME: Metcon (Time)

Warm Up

2 Rounds

10 half burpees

10 good mornings

10 jumping lunges

then

2 Rounds

:30 hollow hold

:30 plank w/ straight arms

INT: Metcon

5 Rounds

10 burpees

10 DB Snatch

10 V-Ups

Rest 3:00