25Sept2020

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