Verdant CrossFit – CrossFit
Warm-up (No Measure)
Row Practice
Banded Good Morning
RKBs
Deadlift (3 x 3)
Work up to 3 x 3 @ 70%. 70% needs to be above workout weight!
Metcon (5 Rounds for distance)
Interval Weight Training
5 Rounds
7 Deadlift 275/200
1:00 Row
rest 2:00