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
Metcon
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