CrossFit Now – CrossFit
WOD
6 RND Run Burp OHS (6 Rounds for reps)
6 Rounds
2 min Work, 1 min Rest
100m Run
7 Burpees
Max Overhead Squats
* Score is OHS only
RX- 95/65
RX+- Same
M1- 5 Burpees, Front Squats 65/45
M2- 4 Burpees, Front Squats, 45/35
-OR-
6 RND Row Burp OHS (6 Rounds for reps)
6 Rounds
2 min Work, 1 min Rest
125m Row
7 Burpees
Max Overhead Squats
* Score is OHS only
RX- 95/65
RX+- Same
M1- 5 Burpees, Front Squats 65/45
M2- 4 Burpees, Front Squats, 45/35
Rest 4 min
STRENGTH
Overhead Squat (8 min to est 1 RM)
OPTIONAL ENDURANCE
OE: OPTIONAL END 6 x400 (6 Rounds for time)
6×400 sprints
1 min rest b/t
Score is time for each 400m
OE: OPTIONAL END- Dball Jump Burpee (AMRAP – Reps)
10 mins
1 min work 1 min rest
Dball over the jumping wall then burpee over the wall. As many reps as possible in the minute
Rx 150/100 dball