Verdant CrossFit, Verdant CrossFit North – CrossFit
Metcon (No Measure)
4 x :15 Back Bridge
rest
3 rounds
a. negative body lever x 6
b. straddle up x 10
rest
Air squat to pistol weighted stand up x 50
Metcon (Time)
21-15-9
Reverse Burpee
Ring Dip
*every minute do 5 Strict Pull – Ups