CrossFit Now – CrossFit
WOD
Repeat 08/04/17
7 AMRAP Row (AMRAP – Reps)
7 min AMRAP
Row for Meters
REST 1 MIN
7 AMRAP BJ PU (AMRAP – Rounds and Reps)
7 min AMRAP
10 Box Jumps
10 Pull Ups
RX 24/20
Sport 30/24, C2B
M1 20/16″, bands
M2 24/20 step ups, ring rows
REST 1 MIN
7 AMRAP WB Burp (AMRAP – Rounds and Reps)
7 min AMRAP
10 Wall Balls
10 Burpees
RX – 20/14#, 10/8′
Sport 10/10′
M1 14/10#
M2 10/6#
OPTIONAL ENDURANCE
OE: OPTIONAL END- Run Burpees (Time)
1 mike Run
100 Burpees
OE: OPTIONAL END- 10x 300 Row (10 Rounds for reps)
10 x 300m Row
Rest 1 min between
*score is each time for each 300m
XND TEST
EXTREME ENDURANCE TEST (4 Rounds for distance)
ROW
4 Intrervals of:
1 Min Max Meters
Rest 2 minutes.