CrossFit Now – CrossFit
WOD
10 AMRAP DU BS (AMRAP – Rounds and Reps)
10 min AMRAP
50 Double Unders
10 Back Squats
RX – 115/75
RX+- 135/95
M1- 75/55 2:1
M2- 55/45 1:1
Rest 4 min
ABS (AMRAP – Rounds and Reps)
10 AMRAP
20 Vups
20 Tuck Crunches
20 Second Hollow Rock Hold
20 Second Superman Hold
OPTIONAL ENDURANCE
3 Rft row ski bike (Time)
3 Rounds. – 20 min cap
500m row
500m ski
1 mile bike
Run 800 600 400 200 (Time)
800m rest 1:30
600m rest 1:20
400m rest 1:10
200m finish
Score is total time including rest