(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

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