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190509

Verdant CrossFit – CrossFit

Warm-up (No Measure)

400M Run

35/26 RKBs for :90

53/35 RKBs for :60

Roll the things 5:00

Static Stretch no holds longer than :60 (10:00 total)

Metcon (No Measure)

Back to Basics #4

30 Lunge to HS

40 HS Shoulder Taps

3:00 Handstand Hold

Ring Hold Top 5 x :12//:10

Top Ring Swing 4 x 5

Strict Ring Dip 5 x 3-10

Metcon (Time)

4 Rounds

200M Farmer Carry (50/35) Dumbbells

25 Sit Ups

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