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Verdant CrossFit, Verdant CrossFit North – CrossFit KB: Metcon (Weight) 12 KB EMOM 1. Elevated Foot Cossack RDL 5 ea. 2. Wide Bent Over Row (2 KBs) 3. Dead Clean to Bent PressRecord Clean and Press weight FLOW: Metcon (No Measure) Row 500M 10 Arch to Hollow 10ea. Walking Lunge 1:00 ea. Couch Stretch Row […]