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Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

WoD: Metcon (Time)

Partner Wod: each partner has their own equipment. Partner 1 finishes all their reps of one movement before partner 2 does their reps. Burpees are synchro.

25 American KB swings

25 Pull-ups

25 BB Sumo DL

25 BB Thrusters

Every minute on the minute including the first do 4 synchro partner burpees.

Burpees can be subbed for a slam ball as well if there are limitations.

CORE CONDITIONING #4 (No Measure)

CORE CONDITIONING #4

4 Rounds

V-UP + Jelly Belly Right then V-Up + Jelly Belly Left x 5

Upper Half Raise + Lower Half Extension x 10