Verdant CrossFit, Verdant CrossFit North – CrossFit
Clean and Jerk (2 2 2 )
80, 80, 80
WoD: Metcon (Time)
4 Rounds
10 Thrusters 75/55
10 Clean and Jerk 75/55
400M Run
Rx+ = 105/85
HOME: Metcon (Time)
Warm Up
4 Rounds
20 KB/DB swings
15 lateral hops
10 goodmornings
5 burpees
Metcon
4 Rounds
10 DB/KB thrusters (5ea arm)
10 DB/KB Clean and Jerk (5ea arm)
10 Burpee over Object*
*Object can be KB or DB