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