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10052021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Warm-up (No Measure)

2 Rounds of the following:

Set 1

:30 Alternating Samson Stretch

:30 Doorway Stretch / Arm

Set 2

:30 Jumping Jacks

10 Ring Rows

Set 3

:30 Single Unders

8 Single Arm Ring Rows / Arm

Set 4

:30 Double Unders or Attempts

10 Scap Pull-Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

2 Rope Climbs (10/8-ft.)

12 Alternating Single-Leg Squats

20 Double Unders