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190913

Verdant CrossFit – CrossFit

Front Squat Warm #1 (No Measure)

3 min row or 600m run

2×8 Cossack Squat

2×4 Strict T2B/K2E

2×12 Back Rack Forward Elbow Squat

2×3 Elbow Raises with bar on Back

2 x :30 banded tricep stretch

~12 Min Cut OFF

Front Squat (6 6 6 )

3 x 6 @ 70%

10 min max

Friday 13th (Time)

60 Medball Cleans

50 Burpee to Bar

40 Cal Rower

30 Box Step Up 35/25 Dbs

20 DB Front Squat

10 Strict Pull Up