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