Verdant CrossFit, Verdant CrossFit North – CrossFit
FBB: Metcon (Weight)
3 Rounds
8 ea. Gorilla Row w/ KB from Ground
15 Lat Pull Down (band+PVC)
10 ea. Bicep Curl
14 Rear Fly
Record Bicep Curl Weight
ABS: Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP
Hollow Hold 1:00
20 SA V-Up (total)
20 Hanging Strict Knee Raise (hold roller between knees)
Hand Stand Hold 1:00
Do this for round and reps
Maintain Perfect movement
WoD: Metcon (Time)
100 Double-Unders
750M Row