Verdant CrossFit, Verdant CrossFit North – CrossFit
WOD: Metcon (Time)
100 Double-Unders
45 Push Press 115/85
2000 M Row
Metcon (Weight)
100 Strict Press w/ BB
100 Bent Over Row w/ BB
50 Gymnastics Crunch
DO this after the WoD. Focus on efficacy not speed.