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11042020

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