Verdant CrossFit, Verdant CrossFit North – CrossFit

WOD: Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here

POST: Snatch (1)

Do this after the WOD!

Rest 5:00 post INGRID

Work to Heavy Single

HOME: Metcon (Time)

Warm Up

4 Rounds

8 Half Burpees

8 Good Mornings

8 Lunge to Hamstring


Ingrid “Home Version”

10 Rounds For Time:

6 total DB/KB snatches (3 ea side)*

3 Burpees Over the Bar

*If using a DB, make sure to alternate