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+