Verdant CrossFit, Verdant CrossFit North – CrossFit
Hip Thruster (10 10 10 10)
make sure to use a peanut
Do all sets at the same weight. Roughly 80% of PCL.
Superset:
20 Bulgarian Split Squat then Hold for :30 at bottom of final Bulgarian Split Squat
WOD: Metcon (Time)
3 Rounds for time:
10 Muscle-Ups
12 Double DB/KB Burpee Deadlifts (50/35)
12 Dbl DB/KB Push Press