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220301

Verdant CrossFit, Verdant CrossFit North – CrossFit

STR: Power Clean (3 3 3 3)

70, 80, 85, 90

WoD: Metcon (Time)

500M Row

10 Power Cleans 245/165
Goal is to GO FAST and pick a weight that will be HEAVY and that requires good technique to successfully hit all 10 reps

Time Cap 6:00

POST: Metcon (Weight)

3 ROUNDS

10 SA Z PRESS

20 GYMNASTICS CRUNCH

20 LAT PULL DOWN