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08312021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

WoD: Metcon (Time)

For Time:

12 Cal Bike

20 DB Hang Snatch (20)

200 M Run

15 DB Hang Snatch (30)

200 M Run

10 DB Hang Snatch (40)

12 Cal Bike

Note the reps go down but weight goes up. Last bike should be an all-out sprint.

Core Conditioning #16 (Time)

5 Rounds

10 V-Ups

10 Gymnastics crunch

10 Hollow Rocks

:10 Hollow Hold

rest 1:00