Verdant CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
Build More Engine (Time)
Row
6 Min (moderate pace)
3 Min (easy pace)
1 Min (fast pace)
rest 2:00 min
Run
5 Min (moderate pace)
3 Min(easy pace)
2 Min (harder pace)
rest 2:00 min
Row
500M Row (fast)
rest 1:00
Run
400M (fast)
Back Squat (10)
75%