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210216

Verdant CrossFit, Verdant CrossFit North – CrossFit

Front Squat (5 5 5)

70, 75, 80

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

20 Wallballs (30/20)

20 Box Jumps (30/24)

20 DB Squat Snatches 50/35

HOME: Metcon (Weight)

Warm Up:

4 Rounds

10 Cossack Squats

10 Lunge to Hamstring stretch

10 Groiners + Twist

:30 Overhead stretch of choice

Goblet Squat EMOM

6 EMOM

10 DB/KB/Object Goblet Squats

HOME: Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

20 Thruster

20 Box Jumps*

20 DB/ KB Snatches
*If a sturdy box or object is not available you can hurdle a lower object or do step-ups.