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