Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Goal is to finish in under 8:00

Lean towards faster movement in the thruster in place of weight.

This is a great workout to practice solid SQUAT stance with the barbell while having an eye towards good hinge positioning in the row. Scale the row to something that we can finish in under 5:00.

Push Press (4 x 5 @ 75%)

do this after the WoD