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09162020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Warm-up (No Measure)

500 m row then 4 rds of 15 seconds hard, 45 seconds easy row

Shoulder and Squat warm up

Cindy in a Boat (AMRAP – Rounds and Reps)

20 minute AMRAP

5 pull ups

10 pushups

15 air squats

10 kcal row