Verdant CrossFit North – CrossFit
KB: Metcon (Weight)
10 EMOM
ODD: 6 Double KB Dead Clean 53/35
Even: 10 SA KB Snatch 62/44 R then L
Record Weight of Snatch
Sandbag Carry (1 1 1 1)
200′ Sandbag Carry
4 sets of 200′ carry to be done outside
increasing weight
scale to SB March
do a 200m jog between sets
HOME: Metcon (Weight)
Warmup:
3 Rounds
10 ea side KB/DB DL
8 Cossack Squats
6 Pushups
Metcon:
10 EMOM
Odd: 6 Double KB Dead Clean*
Even: 10 SA KB Snatch
*Do double if possible
Strength:
Farmer Carry w/ whatever weights you have available, increasing if possible
4 sets of 200′ carry to be done outside & do a 200m jog between sets