Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up
Warm-up (No Measure)
3 rounds:
250 m row
10 shoulder taps
10 air squats
10 hang shrugs on bar
Weightlifting
Push Press (4 x 5)
5-5-5-5 increase weight each set
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Ladies use 35# bar