200720

Verdant CrossFit, Verdant CrossFit North – CrossFit

KB: Metcon (Weight)

8 EMOM

12 American KB Swing

RX+ = 6 Snatch/arm

WoD: Metcon (Time)

Row 500 meters

30 body-weight bench presses

Row 1,000 meters

20 body-weight bench presses

Row 2,000 meters

10 body-weight bench presses
30 Min Cut Off

Home: Metcon (Time)

WARM-UP: ⁣

20/20 Death March⁣

5 Inch Worms (with 1-3 strict push ups)⁣

20/20 Bicycle Sit Ups⁣

5 Inch Worms (with 1-3 strict push ups)⁣

20/20 Soldier Walks⁣

5 Inch Worms (with 1-3 strict push ups)⁣

20 Half Burpees⁣



STRENGTH:⁣

3 x ⁣

6 Single Leg DL, each side⁣

6 Get-up Sit-up, each side⁣



CONDITIONING:⁣

For time:⁣

100 Devils Press ⁣

*20 Minute Cap ⁣