200727

Verdant CrossFit, Verdant CrossFit North – CrossFit

Deadlift (5, 5, 5, 5)

60-65% of 1rm

3 second lower back to ground.

WOD: Metcon (Time)

For Time:

3 Rounds

15 Deadlifts (185/125)

10 Bar Facing Burpees
Rx+= 225/155

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:

3x

5ea Single Leg DL with a 3 second lower

10 Glute Bridge 3 second hold at top

CONDITIONING:

For Time:

3 Rounds

20 Deadlifts

20 Object Facing Burpees