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201103

Verdant CrossFit, Verdant CrossFit North – CrossFit

Metcon (4 Rounds for distance)

4 Rounds

5 Power Cleans @ 70%

1:30 Row for Meters*

Rest 2:00
make sure to count meters rowed, don’t count roll overs

Shoulder Press (5 5 5 5)

70, 70, 70, 70%

do after WoD

after each set of shoulder press do max set of push press without putting bar back.