Verdant CrossFit, Verdant CrossFit North – CrossFit

WoD1: Metcon (AMRAP – Rounds and Reps)

3:00 Round

Finish the reps and the rest of the time is your rest.

Every round add 1 rep to each movement.

1 DB 50/35

5 Devil Press

5 Thruster

5 Step Over

You win if you get to Round 7

WoD2: Metcon (Time)

Rest 5:00 After WoD #1

65 Toes to Bar

Every Minute to 8 Burpees to the Bar

HOME: Metcon (Time)

Warm Up:


Odd: Mountain Climbers

Even: Air Squats


2 Rounds

5 Inch Worms+ push up

5 Half Burpees

5 Walking Lunges


8 Rounds

100m Run

12 Alt. Object Hang Clean and jerk*

8 Lateral Burpee over Object

*If Clean and Jerks cannot be done do 12 Reverse lunges.

-Rest 5:00-

100 Air Squats

Every minute perform 8 Burpees*

*Scale burpee number as needed

**Score is total time