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Verdant CrossFit – CrossFit
1: Metcon (Checkmark)
Ring Dip Work
Traditional Kipping
Butterfly Kipping
Low Ring Hold Swing to Dip (backswing dip) – designed to help ring muscle-up
False Grip Work and Strict RMU Work
2: WoD (Time)
18 – 12- 9
Toe to Ring
After each set do 10 Ring Dips