09092020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

WU: Metcon (No Measure)

Working on Rowing

-Finding Tension on the Chain

-Handle Pathway

-Foot placement/damper placement

3 x 300M Row

Try to keep first 300 @ 24 SPM, 2nd 300 @ 28 SPM, 3rd 300 @ 34 SPM
Use this as a warm-up

Shoulder Press (6 6 6 6)

Bent Over Row (8 8 8 8 )

superset press and pull

make sure that there is no building in weight. choose a weight

WoD: Metcon (Time)

5 Rounds

250M Row

8 Burpee Over Rower

20 Push Press (50lbs)