Verdant CrossFit, Verdant CrossFit North – CrossFit

Clean and Jerk (3 3 3 3)

65, 70, 75, 80

WoD: Metcon (AMRAP – Reps)

4 Rounds

15/12 Cal Row

:30 Power Clean and Jerk

:30 Deadlift

Rest 2:30
reps are all CJ and DLs together

HOME: Metcon (AMRAP – Reps)

Warm Up


5, 5, 5, 5, 5

Max Effort Broad Jump or Vertical Jump*

*Whatever you have space for or can safely perform. The goal is to maximum distance or height in your jumps.


4 Rounds

100M Sprint

:30 DB/KB Power Clean and Jerk*

:30 DB/KB Deadlift**

Rest 2:30

*If using DB, alternate hands. If using KB, alternate arms per round.

**If using DB, go outside of legs. If using KB, go between legs. If two are available, use both.
reps are all CJ and DLs together