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201002

Verdant CrossFit, Verdant CrossFit North – CrossFit

FBB: Metcon (Weight)

3 Rounds

8 ea. Gorilla Row w/ KB from Ground

15 Lat Pull Down (band+PVC)

10 ea. Bicep Curl

14 Rear Fly
Record Bicep Curl Weight

ABS: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

Hollow Hold 1:00

20 SA V-Up (total)

20 Hanging Strict Knee Raise (hold roller between knees)

Hand Stand Hold 1:00
Do this for round and reps

Maintain Perfect movement

WoD: Metcon (Time)

100 Double-Unders

750M Row