Verdant CrossFit – CrossFit

Warm-up (No Measure)

500M Warm Up

20 Class Squats

20 PVC Push Press

10 PVC Thrusters

2 x 100M @ 1000M Pace

Arch to hollow and Pull Up Progression

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Thruster (10)

After Jackie do 10 reps of a thruster at 60% of your max thruster

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