201008

Verdant CrossFit, Verdant CrossFit North – CrossFit

Abs: Core Conditioning 3 (Time)

7 Rounds

2 Strict T2B

3 Arch/Hollow swings

4 Kipping T2B

2 Strict T2B

:10 L-sit hang

2 Strict T2B

Rest 1:00 min between rounds
Maximum Time is 14:00

7 Rounds is the maximum.

Try for 4-ish rounds.

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WoD: Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP

12 Dead KB Snatch to Lunge 53/44

12 Ring Dip

12 HSPU

Run 200M