Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Str: Metcon (Weight)
4 rounds
6 eccentric pull ups
:30 hollow hold
6 (each arm, alt) KB gorilla row
:30 plank
enter weight for gorilla row
WoD: Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
2 burpees
4 pull ups
6 HRPU
8 pistols/air squats