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STRENGTH

5: Front Squat (12 E2MOM x 5-5)

3: Front Squat (12 E2MOM x 3-3)

1: Front Squat (12 E2MOM x 1-1)

Rest 4 min

WOD

5 RFT DU PJ (Time)

5 Rounds

50 Double-unders

Push jerk, 10 reps

Rest 1 minute

*Singles 100

RX- 135/95

RX+-155/115

M1- 95/65 1:1

M2- 65/45 1:1

OPTIONAL ENDURANCE

OE: OPTIONAL END – TABATA Run/Job (Distance)

Tabata Run

8 Rounds

20 sec Sprint

10 second jog

*Score is for total distance in meters, if you have an app that tracks distance (mapmyrun) use it or run the 400m or 200m route and estimate distance

OE: OPTIONAL END Row Burp (Time)

Row 3k for time

Rest 3 min

100 burpees for time

*Score is total time including rest