210315

Verdant CrossFit, Verdant CrossFit North – CrossFit

Hang Power Snatch (2 2 2 2)

70, 75, 80, 80

WoD: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

12 Hang Power Snatch (95/65)

14 Box Step Over (50/35 DB or KB) (24/20)

16 Box Jumps 24/20

HOME: Metcon (AMRAP – Rounds and Reps)

Warm Up

Run 400m

then

3 Rounds

10 Froggers

10 ea side Hip Pulls (grab ankle and pull up, we are stretching hips)

:30 thoracic stretch; use wall

Strength; 12 EMOM

Odd: 10 Hang DB/KB snatch Right Arm

Even: 10 Hang DB/KB snatch Left Arm

Metcon

8 Min AMRAP

12 hang alt DB/KB Snatch

14 Box Step Over w/ DB/KB*

16 Box Jumps**
*If possible, use a weight w/ step overs

**Use what you have available, can do step ups if it’s safer

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
this is for anyone who needs to redo the workout or do it for the first time