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CrossFit Now – CrossFit

STRENGTH

Pause Back Squats (12 E2MOM x 2 – 2 second hold at bottom)

Rest 4 min

WOD

3 RFT BS PU (Time)

3 Rounds

15 Back Squats

15 Pull Ups

RX-95/65

RX+ 115/75 – Strict Pull Ups

M1- 65/55 jumping PU

M2-55/45 ring rows

EXTRA WEEKLY ENDURANCE

10 EMOM 15/12 CAL ROW R5M 10 EMOM 10/8 CAL SKIERG (1 Rounds for calories)

10 min Emom

15/12 cal row

Rest 5 min

10 min emom

10/8 cal ski erg.

5 X 400M RUN REST RATION 1:1 (5 Rounds for time)

5x400s

Rest ratio 1:1

Each 400 you should be striving to hit the same time