Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
STR: Metcon (Time)
Accumulate
10-15 strict pull-ups
3 min plank
50 cal bike sprints
(Can be broken up however you’d like)
WOD: Metcon (Time)
3 rounds for time:
12 Ring Dips
9 KB Swings (53)
6 HSPU
3 Rope Climbs? Or 3 bar muscle ups