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CrossFit Lite – Fri, Nov 18

Announcements

8 Year Anniversary this Saturday at 7:30!

Verdant CrossFit – CrossFit Lite

WoD: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Medball Pull-Up 20/14

Wall ball Shots

Front Squat (3 @ 80%, 3 @ 85%, 3 @90%)

Core Challenge Week 2 Workout 3 (Checkmark)

3 rounds:
3-10 Parallette shoot throughs
:30 Parallette Plank
3-10 Parallette Shoot Throughs
:30 Parallette Reverse Plank

Use a set of parallettes for all movements.