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211110

Verdant CrossFit, Verdant CrossFit North – CrossFit

KBW: Boulder Shoulder 1 (AMRAP – Reps)

KB WORK

10 EMOM

Double KB Snatch

Pick a weight you can do 8-12 times/minute
Record total Rep Count note Weight in comments

KBWOD: Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

10 Double KB Push Press

20 Walking Lunges (One KB goes to snatch, one goes to clean)

10 Double KB Burpee*
There is no RX weight for this workout. That shouldn’t inhibit you from pushing yourself.

This needs to flow. Nothing should feel jerky or awkward. It’s okay to use 1 KB when necessary.

*On jump portion of burpee just stand up with both KBs