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)

For 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)

For Time:


Jump Squats

Kettlebell/Dumbbell/ Object Clean