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210306

Verdant CrossFit, Verdant CrossFit North – CrossFit

WoD1: Metcon (Time)

30 S2OH (95/65)

30 Box Jumps (24/20)

20 S2OH (135/95)

20 Burpee Box Jump

10 S20H (165/115)

10 Burpee Box Jump Over
RX+ = 135/95, 185/135, 225/155

WoD2: Metcon (Time)

3 Rounds

20 OH Walking Lunges (50/35)*

10 Kipping Pull-Ups
Every 5 Steps do 1/arm Devil Press

RX+ = 55/40, Bar Muscle-Ups

HOME: Metcon (Time)

Metcon 1:

40 DB/KB Shoulder to Overhead

40 Jumping Lunges

30 DB/KB S2OH

30 Burpee Over Object

20 DB/KB S2OH

20 Jumping Lunges

HOME: Metcon (Time)

Metcon 2:

3 Rounds

20 OH Walking Lunges*

10ea Bent Over Row

*Every 5 Steps do 1 Devil Press