Verdant CrossFit, Verdant CrossFit North – CrossFit
STR: Overhead Squat (4 4 4 4)
do all sets at 70% of OHS Max, goal is to do a split jerk from behind the head and then perform 4 OHS. Remember that OHS and Snatch grip and stance are the same!
WoD: Metcon (AMRAP – Rounds and Reps)
11 Min AMRAP
20 Overhead Squat 135/95
50′ Handstand Walk (scale to 1:00 HSH)
12 Toes to bar