210317

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Front Squat (4 4 4 4)

Tempo Front Squats

3-2-X-2

do all between 45-60% trying to move up each set

superset with 30 deadbugs

WoD: Metcon (Time)

3 rounds for time of:

Run 200 meters

20 knees-to-elbows

Run 200 meters

20 dumbbell thrusters

♀ 25-lb. DBs ♂ 40-lb. DBs