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210125

Verdant CrossFit, Verdant CrossFit North – CrossFit

Ellen (Time)

Ellen

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

Intermediate Option:

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 20-lb. DBs ♂ 35-lb. DBs

Beginner Option:

3 rounds for time of:

10 burpees

12 dumbbell snatches

9 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 10-lb. DBs ♂ 20-lb. DBs

Back Squat (5 5 5 5)

75, 80, 85, 85

do this after WoD

HOME: Metcon (Time)

Warm Up:

3 Rounds

10 Air Squats

8 Lunges w/ a Twist

6 Inch Worms

4 Push-Ups

-Then-

Mobility:

Childs Pose 1:00(elevate arms if needed)

Pigeon 1:00 ea

Pec Stretch 1:00 ea

Metcon:

“Andi”

For Time:

100 Hang Power Snatches

100 Push Press

100 Sumo Deadlift High Pulls

100 Front Squats

*This is meant to be light and fast. A broomstick would make a great object for this.