210106

Verdant CrossFit, Verdant CrossFit North – CrossFit

EMOM: Metcon (Weight)

10 EMOM

ODD: R 6 Snatch + 3 SA Thruster

EVEN: L 6 Snatch + 3 SA Thruster
RX+ = Hand to hand Snatch

WoD: Metcon (Time)

4 Rounds

4 Dead Double Snatch 53/35

4 Double KB Thruster 53/35

4 Double KB Front Squat

HOME: Metcon (Time)

20ea Death March⁣

5 Inch Worms (with 1-3 strict push ups)⁣

20 Gymnastic Crunch⁣

5 Inch Worms (with 1-3 strict push ups)⁣

20ea Zombie Walks⁣

5 Inch Worms (with 1-3 strict push-ups)⁣

20 Half Burpees⁣

STRENGTH:

3x

5ea Single Leg DL with a 3 second lower

10 Glute Bridge 3 second hold at top

Metcon:

6 Rounds

10 Object cleans

10 Side to Side Jumps Over Object

10 Object Row/Pull-Up