Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Back Squat (3 3 3 3 2 2 2 2)
4×3 @ w/ 3 sec pause at bottom (0300)
4×2 @ 85-90% No pause
WoD: Metcon (Time)
5 Rounds
15 cal Assault Bike
200m Run
R 2:00 between rounds
Aim to negative split, getting faster each round and ending with your fastest round