Verdant CrossFit – CrossFit
Warm-up (No Measure)
3 Rounds
Row 8 Cal
8 Reverse V-Up
8 Jumping Air Squat
Movement Specific Warm up – T2B, BJO, Wall Ball, Row
Metcon (Time)
50 Cal Row
50 Wall Ball
50 Box Jump Over
50 Toes to Bar
50 Box Jump Over
50 Wall Ball
50 Cal Row
15 Min Cut Off
Back Squat (15)
do this after your workout
15 reps unbroken, use ~60%