Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
STR: Metcon (Weight)
Take 15 minutes to work on:
2 sled rope pulls
1 min handstand/plank hold
12 alt KB gorilla row from ground
2-4 eccentric pull ups (negatives)
RECORD WEIGHT FROM ROWS
WOD: Metcon (Time)
3 rounds
3 Muscle-Up Scale
10 Cal Row
12 Sit-Ups
15 KB Swings #53
Muscle up scales: strict pull ups, ring row on box, muscle up with feet on ground