CrossFit Now – CrossFit
WOD
5 RFT Run BJ WB (Time)
EXPERIENCED CROSSFITTERS
5 Rounds
400m Run
30 Box Jumps
30 Wall Balls
RX- 24/20″, 20/14#, 10/8′
Both run 400m. Alternate BJ and WB
I do one BJ you do one BJ
I do one WB, you do one WB
NEW CROSSFITTERS
3 Rounds
400m Run
30 Box Step Ups
30 Wall Balls
EXP CF + NEW CF
5 Rounds
Exp -Run 400m New- Run 200m
Exp 15 BJ New-9 Step Ups
Exp- 15 WB New-9 WB
Still Run at same time and
alternate BJ/WB until the new person
is done then exp can continue until
they finish their reps