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210105

Verdant CrossFit, Verdant CrossFit North – CrossFit

Overhead Squat (4 4 4)

Snatch Balance + 2 OHS

75, 75, 75%

WoD: Rowing Nancy (Time)

5 Rounds

500M Row

15 Overhead Squats 95/65

HOME: Metcon (AMRAP – Reps)

Warm Up

3 Rounds

30 Bunny Hops in place

20 High Knees

10 Arm Circles in each direction

5 Push-Up to downward dog

Strength:

Single-arm Overhead Object Hold

4x 1:00ea.

Superset with 1:00 wall sit

Metcon:

14 EMOM

Odd: 50 Double Unders/ Small-Object Hops

Even: 20 Object Push Press/ Push- Ups

* Score is the number of presses used for the workout.

Example- if done Rx score would be 20

If you have access to an empty barbell go no heavier.