210309

Verdant CrossFit, Verdant CrossFit North – CrossFit

Front Squat (4 4 4 4)

tempo front squat

3-3-X-2

50%, 60%, 65%, 65%

WoD: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

30 Dumbbell Snatch (50/35)

30 Toes to Bar

30 Front Squat (115/85)

HOME: Metcon (AMRAP – Rounds and Reps)

Warm Up:

400m jog

Then,

3 rounds

12 half burpees

8 ea side shoulder press

6 inchworm

Strength:

Tempo Goblet Squats 4×8

3-3-x-2

Metcon:

15 Min AMRAP

30 DB/KB snatch

30 V-ups w/ PVC pipe

30 goblet squats*
*Use a moderate KB/DB if available