Verdant CrossFit – CrossFit

Warm-up (No Measure)

150m Row No Arms

50m Row No Legs

500M Row

Metcon (Time)

500m Row

rest :60

750m Row

rest :75

1000m Row

rest :90

750m Row

rest :75

500m Row

Total Time

Back Squat (20 )

50-60% intent is unbroken reps roughly 5 minutes after the finish of the rowing intervals

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