Verdant CrossFit, Verdant CrossFit North – CrossFit

Romanian Deadlift (6 6 6 6)

this can be done with any object, but default to barbell if there aren’t limitations

no heavier than 50% of max 1RM DL

WOD: Metcon (Time)

4 Rounds

1000M Row

15 Pull-Ups
C2B = RX+

With this much pulling it’s very important to choose the right pull-up. One that you can do without over stressing the lats/biceps/etc.

HOME: Metcon (Time)

Warm Up

3 Rounds

10 inch worms

10 scap pushups

10 groiners

10 lunge to hamstring


Romanian Deadlift

4×6 ea leg (12 total per set)

*practice control, tension is more important than depth of object, this should not touch the ground


4 Rounds

800m run

15 ea side DB/KB row