Verdant CrossFit – CrossFit
Front Rack Step Up (6 6 6 )
6 ea. leg
30, 35, 40% of BSQ
INT: Metcon (Time)
5 Rounds
AAB 15/12 Cal
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