Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Metcon (Weight)

Strength Set:

3 Rounds

20 ea. unweighted bulgarian split squat with top of squat hold for :30

8 ea. weighted side lunge

INT: Metcon (4 Rounds for calories)

On a 3:00 Clock for 4 Rounds:

1:30 Bike (cal)

1:30 Row (cal)

rest 3:00
Goal is to transition quickly between the bike and the row. Trying to work on moving continuously for 3:00. This is not a sprint, you’ll need to be thoughtful about how fast you choose to go.

record each round for calories