Verdant CrossFit, Verdant CrossFit North – CrossFit
STR: Hang Power Clean (3 3 3)
Each rep = 1 DL + 1 Hang Power Clean
80, 80, 80
WoD: Metcon (Time)
4 Rounds
12 Deadlifts
9 Hang Power Cleans (75/55) (RX+=135/95)
6 Shoulder to Overhead
15/12 Cal Bike
Rest 2:00
Record total time
BB: Front Squat (4 4 4 4)
BB: Snatch (1 1 1 1 1 1)
70, 75, 75, 75, 75, 75, 75
BB: Clean and Jerk (2 2 2 2 2 )
Clean & Jerk – 1+1 (3 sec hold in split, 3 sec hold after recovery)
75%