210706

Verdant CrossFit, Verdant CrossFit North – CrossFit

30 EMOM Row (Calories)

30 EMOM

Choose a cal count and do do this for 30 minutes on the rower

RX = 20/17

Teen: Metcon (No Measure)

Flip Ab Mat Game

Line Drills

Air Squat Warm – Up

(1/4, 1/2, Full)

Get 15 Perfect Air Squats

Goblet Squat or Front Squat 5 Sets of 5-10 Reps based on weight

Superset with High PVC Jump Over

8 Min AMRAP

10 Air Squat

8 Burpees

6 Box Jump