210415

Verdant CrossFit, Verdant CrossFit North – CrossFit

Clean and Jerk (1 1 1 1 1 1 )

6 sets of the following

1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk

move up in weight if you feel good

Metcon (Time)

4 Rounds

15/12 Assault Bike

15 Unbroken Clean and Jerks 75/55

Rest 2:30

HOME: Metcon (Time)

Warmup:

4 Rounds

12 Walking Lunge

8 Half Burpees

6 Groiners

4 Inch Worms

Strength:

KB/DB Power Snatches

10 EMOM

Odd: Right Arm

Even: Left Arm

Metcon:

4 Rounds

12 Burpees

15 Clean and Jerks w/ KB or DB*

Rest 2:30

*If possible odd rounds do right arm, even rounds do left arm