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190408

Verdant CrossFit – CrossFit

Warm-up (No Measure)

750m row

Increase every 250m

20 warm up air squats and then 15 perfect air squats

Front rack warm up

Post FSQ pull up warm up

Front Squat (3 3 3 3)

Start at 60% and if possible increase

3 – 2 – X – 2

three down, two in hole, explode, 2 at top

Metcon (Time)

4 rounds

25 Wall Balls

15 Pull Ups

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