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210310

Verdant CrossFit, Verdant CrossFit North – CrossFit

Deadlift (6 x 5 @ 75%)

EMOM 6 w/ 75%

Scale appropriately, use risers. Rely on your trunk to brace, not a belt.

IWT: Metcon (Time)

5 Rounds

5 Deadlifts @ 60% 1RM

20 Cal Bike

Rest 3:00
record weight in comments

HOME: Metcon (Time)

Warm Up:

4 Rounds

15 air squats

10 goodmornings

5 burpees

Strength:

6×5 ea side single leg deadlift

(3-0-X-2) (lower – bottom – explode – recover)

IWT: Metcon

5 Rounds

10-15* KB/DB deadlifts

400m run**

Rest 3:00
*If weight is too light, do more reps

**If 400m run isn’t available, run for approximately 2:00