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Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Metcon (No Measure)

3 x 8 Negative down from bar, use band if necessary but go as slow as possible

4 x 12 Lat Pull down with band

8 EMOM Pull Up OR Ring Row x 10

Hollow Hold 4 x :20 – :40 (THIS IS KEY TO DOING A PULL UP)

Metcon (Time)

60 RKBs

30 Airsquats