Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
3 Rounds
500M Row
8 Airsquats w/ plate (arms locked out look through hole all the way through squat)
6 HR Push Ups
Look at DL Technique
Metcon (No Measure)
2 Rounds
10 AIrsquats
5 DL
2 Rounds
8 Wall Balls
5 DL Increased weight
1 Round
10 Wall Balls
5 DL above WoD Weight
Metcon (Time)
5 Rounds
20 Wallballs 20/14
10 Deadlifts 225/155
time cap 12 min