Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Front Squat (3 3 3 3 3)
70%
WoD: Metcon (AMRAP – Rounds and Reps)
12 minutes of:
3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats
♀ 15-lb DBs, use one for pull-ups
♂ 25-lb DBs, use one for pull-ups