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190612

Verdant CrossFit – CrossFit

Warm-up (No Measure)

5 Min Smash Quads and Hammies

400M Run

PVC Pass Through, Shoulder Press, Push Press

2 Rounds

4 cossack squats ea.

8 Sumo Squat

4 scorpions ea.

BB Push Press Warm Up

Push Press (10 10 10 )

work to a heavy 10 rep push press w/ barbell

Dr. Int (Time)

5 Rounds

400m Run

250M Row

15 Dumbbell Push Press (50/35)

rest 2:00
intent is a weight that is unbroken almost every round, please don’t drop dumbbells

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