Verdant CrossFit, Verdant CrossFit North – CrossFit

Deadlift (6 6 6)

Warm Up to 3 x 6 above the workout weight. Workout weight should be roughly 70%. All sets are done above workout weigh, but not necessarily at the same weight.

Are You A Superhero? (Time)

Are You A Superhero?

Run 400M

30 Burpee Pull Up

3:00 Weighted Bar Hang (25/19)

Run 400M (w/ same exact object used for hang OR medball if you are not hanging with a weight)

30 Deadlift (255/175)

50 Wall Balls