CrossFit Now – CrossFit
Deadlift (7 EMOM x2 )
85-90% of 1 RM
Keep same weight
Rest 4 min
Friane (Time)
Friane
21-15-9
Deadlifts
Pull-ups
RX 225/155
RX+ Same
M1 155/105 Jumping Pull Ups
M2 135/95, Ring Rows
FINISHER
3 min Max Rep (AMRAP – Reps)
3 Min Max Resp
Complex of:
1 Burpee + 1 Wall Ball
-Standing behind the ball perform
1 burpee the stand pick up the ball
and do 1 WB. (no jump on burpee)
RX-20/14 10/8
M1 14/10 10/8
M2 10/6 10/8
OPTIONAL ENDURANCE
OE: OPT ENDURANCE 2 Rnd 1000 750 500 250 Row (2 Rounds for time)
2 rounds
1000m row
Rest 30
750
Rest 30
500
Rest 30
250
Rest 3:00 between rounds
*Score is total time for EACH round, including the :90 rest between 1000/750/500/250
OE: OPT ENDURANCE (3 Rounds for time)
Row bike ski
3 rounds
15 cal row
15 cal bike
15 cal ski
Rest :90 between rounds.
*Score is total time for each round, NOT including rest between rounds