Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

4 Rounds

100M Run

5 “Whee’s”

10 Airsquats

10 Walking Lunges


Learn RDL

Romanian Deadlift (5 5 5 5 5)

Single Leg w/ DB or KB x 8 ea.

Double Leg = Barbell x 5

We don’t do these very often in classes BECAUSE they are very hard to accomplish correctly and with weight. But because we have the time we are going to get into it!

Metcon (Time)

400M Run

50 Plate Snatch/Devil Press/Barbell Snatch

40 Front Squat

30 Push Press

20 Jumping Lunges

400M Run