Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Metcon (No Measure)
Negative Pull-Up 3 x 8
Supinated Ring Row 4 x 8
Hollow Hold 4 x :30 (try to do one while hanging on bar)
Metcon (Time)
21-15-9 reps for time of:
Dumbbell squat cleans
Strict pull-ups
Deficit push-ups (hands on DBs)