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190618

Verdant CrossFit – CrossFit

Warm-up (No Measure)

Roll Out Hammies/Butts from yesterday 5 min

2 Rounds

10 Banded Pull Aparts

10 Banded Press

10 Banded Face Pulls

400M Run

Bear Crawls

Bench Press (5 5 5 5 5)

5 x 5 @ 70-75%

Bent Over Row (8 8 8 8 8)

use KB for this, 1 arm at a time, record weight of single KB, all sets the same weight

Metcon (Time)

30 Ground T2B*

40 Pistols (total)

50 Hand Release Push Up

50 Wall Balls
* Rx = head and heels don’t touch ground

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