Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
3 Rounds
3 each Tabletop Twist (on hands & knees)
5 Inch Worm
10 Scap Push Ups
10 Glute Bridge
10 Good morning
Deadlift (3)
work to heavy 3
Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes