Verdant CrossFit, Verdant CrossFit North – CrossFit
Bench Press (3 3 3 3 3)
Tempo 3 – 3 – X – 2
Lower 3, hold 3, explode up, hold for 2 at top
DON’T INCREASE WEIGHT. USE 65% FOR ALL SETS.
Strict Pull Up (X X X X X)
No Hip Movement, toes pointed, palms forward
Superset
Try for 5 sets at the same rep scheme super set with the bench press
WOD: Metcon (Time)
For Time:
200 Double- Unders
100/75 Hand Release Push-Ups
50 Deadlifts (185/125)