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CrossFit Now – Basics

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4 RFT Sprint KBS BJO (4 Rounds for time)

4 Rounds

100m Sprint

11 Kettlebell Swings

9 Box Jump Overs

1 Min Rest

*Score individual rounds for time

RX- 53/35, 24/20″

RX+70/53, 30/24″

M1- 35/26, 20/16″

M2- 26/18, step ups

-OR-

4 RFT Row KBS BJO (4 Rounds for time)

4 Rounds

150m Sprint ROW

11 Kettlebell Swings

9 Box Jump Overs

1 Min Rest

*Score individual rounds for time

RX- 53/35, 24/20″

RX+70/53, 30/24″

M1- 35/26, 20/16″

M2- 26/18, step ups

FINISHER

5 AMRAP SU Sup Vup (AMRAP – Rounds and Reps)

5 min AMRAP

10 Sit Ups

10 Supermen

10 Vups