Verdant CrossFit, Verdant CrossFit North – CrossFit
Clean and Jerk (3 3 3 3)
70 ,70 ,75, 75
goal is to split jerk on all jerk reps
WoD: Metcon (Time)
American Kettlebell Swing
HOME: Metcon (Time)
30 Jumping Jacks
20 Walking lunges
10 Cossack Squats
5 Toe touches
Jumping Goodmorning to 90 degree squat*
5 sets of 5 reps
*Start in a standing position with feet under hips, hinge into a deep good morning (like a hang clean) and jump as high as you can. When landing move feet to squat width(Shoulder width) and stop downward momentum before or at a parallel squat.
*Find a household object that allows you to swing it safely.