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