Verdant CrossFit, Verdant CrossFit North – CrossFit
WoD: Metcon (7 Rounds for calories)
7 Rounds
1 Min Bike
1 Min Row
Rest 1:00
Work interval is exactly 2:00 even with transition.
You should have 7 separate calorie scores
POST: Back Squat (5 5 5 )
After the WoD, do 3 x 5 @ 70%