Verdant CrossFit, Verdant CrossFit North – CrossFit

Overhead Squat (4 4 4 4 4)

goal is to use 85% of snatch for all sets

ADVANCED OPTION (do this if you have v good OHS positioning and lots of BB experience)

2 SNBL + 2 OHS

*between each set :30-1:00 Wall facing HSH or scale

WOD: Metcon (Time)

3 Rounds For Time:

10 Overhead Squats (135/95#)

50 Double-Unders
Finish the workout in less than 10:00. Advanced athletes should push close to 5:00.

Overhead squats should be unbroken for at least the first round. Then broken into no more than two sets.

Double unders or scaling options should take no more than :45.

BDAY: Metcon (AMRAP – Rounds and Reps)

28 Min AMRAP

3 Strict MU

5 Hang Power Cleans 225/155

30 Wall balls

200M Run