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:
Tabata
Odd: Mountain Climbers
Even: Air Squats
-Then-
2 Rounds
5 Inch Worms+ push up
5 Half Burpees
5 Walking Lunges
Metcon:
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