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200324

Verdant CrossFit, Verdant CrossFit North – CrossFit

Metcon (Time)

Row 500 meters

50 Gymnastics Crunch

Row 1,000 meters

30 Gymnastics Crunch

Row 2,000 meters

20 Gymnastics Crunch

Back Squat (5 5 5)

80% of max for all three sets, do these after WoD!

HOME: Metcon (Time)

400 M Run

50 Airsquat

800 M Run

30 Airsquat

Mile Run

20 Airsquat
to be done at home! if you want to challenge yourself wear a weightvest. that will be the RX+