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210622

Verdant CrossFit, Verdant CrossFit North – CrossFit

Front Squat (3 3 3 5 5 5)

3 x 3 Tempo Front Squat @ 60-70% 3-2-X – 3

Then do 3 x 5 @ 50% of less focusing on SPEED (don’t rock to your toes to make this happen!)

WOD: Metcon (Time)

60 Walking Lunges w/ KB 1 OH/1 Front Rack (35/26) RX+ = 53/35

50 S2OH

BB: Front Squat (1 1 1 1)

3 Front Squat Pause :03 and 3 Pause Jerk Dip :03

@ 75%

1 = 3 + 3

BB: Snatch (1)

Work to 90%

BB: Clean and Jerk (1 1 1)

3 x 1

85%

TEEN: Metcon (No Measure)

Make Up Day 3

PRE: Metcon (Time)

Bear Crawl Tag

Crab Walk Tag

Review KB Deadlift

Learn to KBS

4 x 10 KBS

5 Rounds

Run to Wall (?) and Back

15 KBS

15 Burpees