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