Verdant CrossFit, Verdant CrossFit North – CrossFit
Overhead Squat (4 4 4)
Snatch Balance + 2 OHS
75, 75, 75%
WoD: Rowing Nancy (Time)
5 Rounds
500M Row
15 Overhead Squats 95/65
HOME: Metcon (AMRAP – Reps)
Warm Up
3 Rounds
30 Bunny Hops in place
20 High Knees
10 Arm Circles in each direction
5 Push-Up to downward dog
Strength:
Single-arm Overhead Object Hold
4x 1:00ea.
Superset with 1:00 wall sit
Metcon:
14 EMOM
Odd: 50 Double Unders/ Small-Object Hops
Even: 20 Object Push Press/ Push- Ups
* Score is the number of presses used for the workout.
Example- if done Rx score would be 20
If you have access to an empty barbell go no heavier.