031320

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)