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12092020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

1A: Hip Thruster (10 10 10 10 )

make sure to use a peanut
SUPERSET W/ KICKSTAND DL

1B: Kickstand Deadlift (10 10 10 10)

WoD: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

6 double DB devil’s press

6 TTB

Then immediately into 1k row for time

Record total rounds + reps, plus row time

1000m Row (Time)

Max Effort 1000m Row