200910

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

Warm-Up

2000M Row/1 Mile Run

Rings: Metcon (Time)

4 Rounds

2 Strict Ring Pull-Up

4 Toe to Ring

2 Ring Muscle-Up

4 Ring Dips
This can be scaled to the bar. Or it can be broken up into pieces based on progressions.

Time Cap 10:00

BB: Metcon (No Measure)

Tricep Extensions*

Do 10 w/ Heavier weight

Max Set with Lighter weight

Bicep Curls**

Do 10 w/ Heavier weight

Max Set with Lighter weight

Bent Row**

Do 10 w/ Heavier weight

Max Set with Lighter weight
*Use 1 DB

**Use 2 DBs

Put DBs BACK WHERE THEY CAME FROM DON’T MAKE A MESS.