Verdant CrossFit, Verdant CrossFit North – CrossFit
Deadlift (6 6 6 6)
banded deadlift immediately after finishing each set do 10 kickstand KB RDL
work with the same weight on the DLs
goal is to create tension throughout the lift, don’t rocket to the bottom.
WoD: Metcon (Time)
12 Deadlift 75/55
10 Toes to Bar
12 Sumo deadlift High Pull
12/9 Cal Bike
Rest 2:00
do everything unbroken to maintain speed