210213

Verdant CrossFit, Verdant CrossFit North – CrossFit

Deadlift (6 6 6 6 6 6)

6 EMOM

6 Reps 60-75%

goal is to do all at the same weight

Metcon (AMRAP – Rounds and Reps)

16 AMRAP

HRPU 20

Assault Bike 30/20

Push Press 15 (135/95)

HOME: Single Leg RDL (5, 5, 5, 5ea)

Control the weight down for 3 seconds

If single-leg presents too great of a challenge do a regular deadlift with weight between legs. Use same tempo

HOME: Kneeling Single Arm Press (5, 5, 5, 5)

Superset with RDL

HOME: Metcon (AMRAP – Reps)

10 Rounds

Every 1:30

10 KB/ DB Clean and Jerks

12 Pistol Squats*
* If Pistols cannot be done Jumping Lunges, Bulgarian split squats, or Reverse lunges make great alternatives.

Score is number of pistols. Do the same number each round.