Verdant CrossFit, Verdant CrossFit North – CrossFit
Bench Press (5 5 5 5 5)
3 second descend. try to get comfortable using roughly the same weight on each set.
After each set do :30 SB Pec Hold
Bent Over Row (10, 10, 10, 10, 10)
Superset with press
Use Barbells, avoid kipping. Use the same weight on all sets.
If this is being done at home use a Dumbbell or Kettlebell and do 10 each arm each set.
WOD: Metcon (Time)
100 Single Arm Thrusters 50/35
At the top of every minute including the first do 5 Strict Pull-ups
Rx+ 3 Bar Muscle-Ups
HOME: Metcon (Time)
Kettlebell/Dumbbell/ Object Clean