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210910

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

Banded Scap Work x 10 ea.

Wall Hinge x 1:00

Partner Scap Push 3 x :15

2 Rounds

10 Scap Push Ups

10 Groiners

10 Froggers

2 Rounds (PVC)

15 Shoulder Press

15 Push Press

Push Jerk (3 3 3)

80, 80, 80

WoD: Metcon (AMRAP – Rounds and Reps)

16 AMRAP

25 Push Jerk 115/85

20 Box Jump 24/20

15 Chest to Bar Pull-Ups