CrossFit Now – CrossFit
WOD
10 RFT WB Burp (Time)
10 Rounds
12 Wall Balls
5 Burpees
Basics- 8 Rounds
RX 20/14 10/8
RX+ 20/14 10/9
M1 14/10 10/8
M2 10/6 10/8
EMOM
5 EMOM T2B (5 Rounds for reps)
5 EMOM
Toes to Bar
Toes close to the Bar
Knee Raises
Superman to Hollow Rock
*No double kipping
Pick a # and keep it consistent
OPTIONAL ENDURANCE
Fabulous 3 DU AS Row (Time)
300 double unders
300 air squats
3k row
Scale accordingly
6 x 400m Run (6 Rounds for time)
6x400m runs
1 min rest between
*Score it time for each of 6 rounds