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190411

Verdant CrossFit – CrossFit

Warm-up (No Measure)

Take a ball and smash the pecs, tris, and quads. If it’s too tender use a roller instead. 6 min smash.

Stretch out OH position – Roller/KB stretch 3 x :30

10 cossack squats + 15 airsquats

Muscle-ups (x x x x x x)

if we can’t do a muscle up DON’T worry. you are going to work on strict muscle ups on lower rings or just strict muscle ups

15 min max

Metcon (Time)

3 Rounds

20 March Steps (march in place) w/ 2 KBs on front rack

12 Double KB RKB or Double KB Snatch

12 Sit Ups

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