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Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Str: Metcon (Weight)

4 rounds

6 eccentric pull ups

:30 hollow hold

6 (each arm, alt) KB gorilla row

:30 plank
enter weight for gorilla row

WoD: Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

2 burpees

4 pull ups

6 HRPU

8 pistols/air squats