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190830

Verdant CrossFit – CrossFit

Warm-up (No Measure)

500M Row

12 Groiners

15 Airsquats

5 PVC Pass Through

Clean Progression

Dip Progression

Power Clean (3 3 3)

each set is 1 power clean + 1 thruster three separate times

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

5 Power Cleans 105/75

5 Thrusters 105/75

10 Ring Dips

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