Verdant CrossFit, Verdant CrossFit North – CrossFit

Front Squat (4 4 4)

goal is to get done relatively quickly so we are looking at roughly 70%

Metcon (Calories)

On the 2:00 for 15 Rounds

7/5 Strict Pull-Up

12 Air Squats

18 Abmat Sit-Ups (use a mat as well!)

Max Calorie Row
Rx is full depth (hip crease below knee) for squats and toe touch for sit-ups.