201009

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)