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