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190905

Verdant CrossFit – CrossFit

bbcom: Metcon (Weight)

Bodybuilding

3 Rounds

using a barbell only

15 Bicep Curls

15 Shoulder Press

15 Bent over row

Upside Down 9:00 (Time)

3 rounds for time of:

3 minutes of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

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