Verdant CrossFit, Verdant CrossFit North – CrossFit
Front Squat (2 2 2 2)
4 sets ~70-80%
2 Front Squat
1 Split Jerk
WOD: Metcon (AMRAP – Rounds and Reps)
Three 5-minute rounds of:
200-m dumbbell farmers carry
Then as many reps as possible of:
10 deficit push-ups (hands on DBs)
10 dumbbell squats
Rest 2 minutes between rounds.
♀ 25-lb. dumbbells ♂ 35-lb. dumbbells