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