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