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CrossFit – Mon, Apr 10

Announcements

Happy Birthday Ben Hawkes!!!

Verdant CrossFit, Verdant CrossFit North – CrossFit

400m Run (Time)

Max Effort 400m Run
400m run and then another one for warm-up

Simple Ring Support (Checkmark)

6 Rounds Top Ring Support
:10-:15 Top Support
:20 – :30 Rest

then

4 – 6 Rounds Bottom Ring Support
:05 – :10 Bottom Support
:20 Rest

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

10/7 Strict Ring Dips

15 Hand Release Push-Ups

20 Push Press 95/65

Metcon (Checkmark)

200m Class Walk after the workout!