Verdant CrossFit, Verdant CrossFit North – CrossFit
A1: Bench Press (3 3 3)
3 x 3 @ 88%
Close Grip – same as your shoulder press grip from earlier in the week
A2: Bent Over Row (8 8 8)
Use a single KB and do 8 ea. arm
superset this with the bench press
KB: Metcon (Weight)
10 EMOM
Odd: 18 Russian KBs 70/53
Even: 10 Toes to Bar
RX+ 18 American Swings, 15 Toes to Bar