CrossFit Now – CrossFit
STRENGTH
1: Squat Clean (10 min est 1 RM)
Rest 4 min
WOD
AMRAPS PC PU T2B DU Row (3 Rounds for reps)
6 AMRAP
15 Power Cleans
20 Pushups
No Rest
4 AMRAP
10 Toes to Bar
50 Double Unders
No Rest
2 AMRAP
Max Cal Row
* Score is each AMRAP for reps
2:1 Jump Ropes
RX- 95/65
RX+- 115/75
M1-65/55, PU on knees, Hanging KR, 1:1
M2- 55/45, PU on knees, Sit Ups, 1:1
OPTIONAL ENDURANCE
OE: OPT ENDURANCE- 4x1000m Row 2x 500m Row (6 Rounds for time)
Row 4x1000m
Rest 1 min between
Row 2×500
Rest 30 seconds between
Score is each time individual row
OE: Opt Endurance- Bike and Burpee (Time)
Bike and burpee
21-15-9
Assault bike
Burpees
Rest 3 min
9-15-21
Assault bike
Burpees
* Score is total time including rest