CrossFit Now – CrossFit
STRENGTH
1 POWER SNATCH + 1 SNATCH BALANCE (10 E2MOM x 3)
Rest 4 min
WOD
Burp 3 RFT DL DU Burp (Time)
25 Burpees
then
3 Rounds
15 Deadlifts
50 Double Unders
then
25 Burpees
RX- 155/105
RX+- 185/135
M1- 105/75, 2:1
M2- 75/55, 1:1
EXTRA WEEKLY ENDURANCE
21-15-9 Row GHD (2 Rounds for time)
21-15-9
Row cals
GHDs
8min time cap
Rest 5 min
Repeat
10 min time cap
*Score time for each round
10x 200 Sprint (10 Rounds for time)
10×200 sprints
Rest time of Run
*Score is time for each of 10 rounds