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200721

Verdant CrossFit, Verdant CrossFit North – CrossFit

Front Squat (4 4 4 4)

Do all with :03 pause in the bottom. After each set do a :30 SB March or Hold

50%-65%

KB “DT” (Time)

5 Rounds

12 Deadlifts

9 Cleans

6 S2OH

53/35 lbs

*this can be done SA or Double KBs. Dbl KBs = RX+

HOME: Metcon (Time)

WARM-UP:⁣

1:30 – Running in place⁣

-then-⁣

4:00 of:⁣

5/5 Bird Dogs from High Plank⁣

5 Dead Bug Rocks⁣

5 Superman Pulses⁣

-then-⁣

10/10 Karate Chop Stretch/Side⁣



STRENGTH/SKILL:⁣

EMOM 10 of: ⁣

ODD: 6-10 Pull-ups (or Bentover Rows) ⁣

EVEN: 6-10 T2B (or 10 Hollow Rocks + :10 Hollow Hold) ⁣



CONDITIONING: ⁣

“Annie”⁣

50-40-30-20-10 of: ⁣

Double Under ⁣

Sit-up ⁣