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210402

Verdant CrossFit – CrossFit

WOD: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

30 Double Unders

16 Alt DB Snatch (50/35)

Push Press (7 7 5 5 3 3 )

65% for 7

75% for 5

85% for 3

HOME: Metcon (AMRAP – Rounds and Reps)

Warm Up

3 Rounds

10 Toe Taps

10 Down Dog to Up Dog

10 Burpees

Metcon

8 Min AMRAP

30 Double-Unders

16 Alt DB/KB Snatch

Push Press w/ KB/DB

2×7 ea arm, at the end of last rep hold TOP of rep for :10

2×5 ea arm, at the end of last rep hold TOP of rep for :20

2×3 ea arm, at the end of last rep hold TOP of rep for :30