Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
Set 1:
5 Single-Arm DB Floor Press /Arm
5 DB Renegade Row / Arm
5 Single-Arm DB Swings / Arm
5 Staggered Stance DB Power Snatch / Arm
Sets 2-5:
5 Single-Arm DB Floor Press /Arm
5 DB Renegade Row / Arm
5 Single-Arm DB Swings / Arm
5 Staggered Stance DB Power Snatch / Arm
Metcon (No Measure)
Accumulate:
1:30 Top of Static Ring Dip
Hold
1:30 Bottom of Static Rind Dip
Metcon (Time)
4 Rounds For Time:
400m Run
100m DB Farmer Carry
(50/35#)