Verdant CrossFit, Verdant CrossFit North – CrossFit
KBW: Boulder Shoulder 1 (AMRAP – Reps)
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