Verdant CrossFit, Verdant CrossFit North – CrossFit
WoD: Metcon (Time)
5 Rounds
250M Row
30/22 Cal Bike
50 Double-Under
4:00 Rest
HOME: Metcon (Time)
Warm Up:
3 Rounds
30 Jumping Jacks
10ea Single leg hops
10 Zombie Kicks
5 Half Burpees
100m Jog
Metcon:
5 Rounds
20 Burpees*
200m Run
50 Double Unders**
4:00 Rest
*Burpees need to take no more 1:00-1:15. Scale number as needed.
** If a jump rope is not available do lateral hops over a low object.