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11092021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Front Squat (3 3 3 3)

Pause :03 in bottom

60-70% of 1RM

do all sets at the same weight

WoD: Metcon (AMRAP – Rounds and Reps)

Every 5:00 For 3 Rounds:

200m DB Farmer Carry (35/25#)

AMRAP:

10 DB Deficit Push-ups

10 DB Squats

– Use two DBs

Scale to:

Every 5:00 For 3 Rounds:

200m DB Farmer Carry (15/10#)

AMRAP:

5 Push-ups

10 DB Squats – Use two DBs
Pick up where you left off