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210413

Verdant CrossFit, Verdant CrossFit North – CrossFit

Deadlift (6 6 6 6 6)

5 EMOM

do 6 reps every minute

remember that the deadlift is pull and a push. Pull yourself into the bar, brace, then push into the ground to lift the bar.

All sets done at the same weight.

Metcon (Time)

3 Rounds

12 Toes to Bar

4 Wall Walks

12 Deadlifts 225/155

HOME: Metcon (Time)

Warmup:

4 Rounds

12 Goodmornings

8 Scap Pushups

6 Down Dog to Up Dog

4 Pushups

Strength:

5 EMOM

6ea side SL DB/KB Deadlift

Do 6 reps each side per minute, so a total of 12 reps each minute.

Metcon:

3 Rounds

12 V-Ups

4 Wall Walks*

12 Dbl KB/DB Deadlifts**

*If wall not available, do a 25′ bear crawl

**If you don’t have two, use one and do 12ea side