CrossFit Now – CrossFit
5 EMOM T2B (5 Rounds for reps)
Toes To Bar Skill
5 EMOM
Toes to Bar
Toes close to the Bar
Knee Raises
Superman to Hollow Rock
*No double kipping
Pick a # and keep it consistent
21-18-15 BS HRPU (Time)
21-18-15
Back Squat
Hand Release Push Ups
RX- 75/55
RX+- 95/65
M1-55/45, PU on knees
M2- 45/35, PU on knees
Rest 4 min
15-12-9 FS ASU (Time)
15-12-9
Front Squats
Atomic Sit Ups
RX- 75/55 25/15# bumper
RX+- 95/65, 35/25# bumper
M1-55/45, Sit Up w/ bumper on chest 15/10
M2- 45/35 just sit ups
OPTIONAL ENDURANCE
OPTIONAL END 12×250 Row (12 Rounds for reps)
12x250m row
Rest 50 seconds
*Score is each 250m
OE: OPTIONAL END 20 min Run (Distance)
Run for quality
20 min
*Score is meters covered in 20 min