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190718

Verdant CrossFit – CrossFit

Warm-up (No Measure)

Let’s Roll and Smash 5:00

Dynamic Stretches in Line Drills

:30 Hang on Bar (warm up hands)

2 x 6 arch to hollow w/ feet together

Single position practice – no more than 2 reps.

The Challenge of Thompson (AMRAP – Rounds)

Marshall Thompson Challenge:

4 Strict Knees to Elbow

4 Strict Toes to Bar

6 K2E

6 T2B

8 Crossbody K2E (arch to hollow allowed)

8 Cross body T2B (arch to hollow allowed)

RX = Unbroken Round then rest :90 and go until a round is broken.
This is a great opportunity to push yourself and also to have some personal agency in scaling. We may have a lot of reps on the ground or just modified reps on the rig.

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

Farmer Carry 125m 53/44

10/7 Strict Pull Up

Waiter Carry 125m (1 arm OH, 1 in front rack)

10/7 Strict Pull Up

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