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200916

Verdant CrossFit, Verdant CrossFit North – CrossFit

Drop Reverse Lunge (5 5 5 5)

Standing on 45lbs plate, Hold 2 KBs in Front Rack and do a Reverse Lunge.
Use same weight for all Sets

Weighted Pull-ups (5 5 5 5)

Superset this w/ Lunges and use same weight for all sets

Bench Press (5 5 5 5)

Narrow Grip (no wider than Shoulder Press). Use :02 Hold in Bottom of Lift. Aim for 50-60% of Max. Do all sets at the same weight.

Superset with Pull-Ups and Lunges

Metcon (Time)

3 Rounds

50 Double-Unders

12 Ring Dips

12 Push Press 135/95