191009

Verdant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Row

Bands

Weightlifting

Weighted Pull-ups (5 5 5 5)

*Increase each set

Supine Ring Row (X X X X)

*If you cant do strict pull ups, we will do ring rows. 4 sets max effort

Weighted Dip (5 5 5 5)

Fixed Dip Station Only

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

7 Pull Up

7 Push Press 95/65

*Rx+= 135/95