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