Verdant CrossFit, Verdant CrossFit North – CrossFit

DB Bench Press (5, 5, 5, 5ea.)

Build to a heavy set.

Alternating arms, one weight stays extended while the other arm works.

Alternating DB Gorilla Row (6, 6, 6, 6ea. )

This is superset with DB Bench.

Build to a heavy set.

Both DB come up to the ribs, one arm extends while the other stays connect to the ribs.

WOD: Metcon (AMRAP – Rounds and Reps)


800m Run

50 Russian Kettlebell Swings (53/35)

20 Toes- to- Bar

10 Pull-Ups