Verdant CrossFit, Verdant CrossFit North – CrossFit
EMOM: Metcon (Weight)
Odd: 12 KB Long Cycle (R)
Even: 12 KB Long Cycle (L)
Clean and Jerk can always be scaled to American swing or substituted for just the clean or just the overhead.
With 5 Rounds, the goal for seasoned KBers is to find a challenging weight and stick with it. For folks with less experience, the goal is to build up.
WoD: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
30 Box Jump 24/20
30 American Swing 70/53
30 Goblet Squat