10082021

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#)