210423

Verdant CrossFit, Verdant CrossFit North – CrossFit

Deadlift (5 5 5 5 5)

Do 5 x 5 @ 60% of Deadlift

This is to prep yourself for the medium/light weight of the workout.

2014 Regional Workout Event 6 (Time)

Time Cut Off 21 minutes

50 cal row

50 box jump over

50 deadlifts 185/125

50 wallballs 20/14

50 ring dips

50 wall balls

50 deadlifts

50 box jump over

50 cal row
If you can do 15 Strict Ring Dips you are cleared to do 50 Kipping Ring Dips. If not, please scale to 15-25 ring dips

HOME: Metcon (Time)

Warm Up:

3 Rounds

10 High Skips

10 Air Squats

10 Arm Circles

10 Alt Toe Touches

Strength:

w/ DB/KB

5×5 SL Deadlift w/ 3 sec decent, explode from the floor

Metcon:

Time Cut Off 21 minutes

30 Burpees

50 Jump Squats

50 Deadlifts

50 Thrusters

50 Dips between chairs

50 Thrusters

50 Deadlifts

50 Jump Squats

30 Burpees