Verdant CrossFit – CrossFit
Warm-up (No Measure)
Row 500M
KB DL, Swings
How to Kip Dips
Progressions for Dips
SB Clean
SB Muscle Clean (2 2 2)
do 3 sets of 2 at the same weight above workout weight
Metcon (Time)
55/50 Cal Row
30 CJ w/ SB
30 Ring Dip
30 Burpee over bag or rower