Announcements
2023 National Parks Tee PREORDER
Available till September 15th.
Please click here for the Cold Plunge Membership Survey!!!
Verdant CrossFit – Luke Work
2k Row (Time)
Max Effort 2k Row
85% effort
directly after do 2 x 50′ UB HSW
Seated DB Shrug (Weight)
3 x 15 DB Shrugs before Deadlifts
Sit on the end of a bench. Hold 1 DB in each hand. Shrug up.
Deadlift (4 x 5 @ 75%)
Control your decent. Don’t crash to the ground and bounce. Build strength.
Metcon (Checkmark)
After deadlifts
2-3 Rounds
1:00 Chinese Plank
20 Hip Extension
Excoriated Blancmange (Time)
8 Rounds
3 Deadlifts 115/90
3 Hang Power Clean
3 Thrusters
3 Shoulder to Overhead
Metcon (AMRAP – Reps)
3 Rounds
3 Min AMRAP
25 Box Jump Over 24/20
Max Rep 25′ HSW
Rest 2:00
every 25′ is 1 rep