Verdant CrossFit – CrossFit

Warm-up (No Measure)

Row 500M

KB DL, Swings

How to Kip Dips

Progressions for Dips

SB Clean

SB Muscle Clean (2 2 2)

do 3 sets of 2 at the same weight above workout weight

Metcon (Time)

55/50 Cal Row

30 CJ w/ SB

30 Ring Dip

30 Burpee over bag or rower

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