CrossFit Now – CrossFit
STRENGTH
Thruster (12 E2MOM X 3 )
These are 4 second Tempo Thrusters
4 seconds to go down and then
explode out of the bottom to overhead.
Same weight throughout
70-75% of 1 RM
Rest 4 min
WOD
12-9-6-3-6-9-12 (Time)
12-9-6-3-6-9-12
Back Squat
Box Jump Overs
Basics
No weight or light weight BB
Box jump or step over
RX
115/75, 24/20″
RX+
135/95, 30/24″
50-59
75/55, 20/16″
60+
55/45, step ups
OPTIONAL ENDURANCE
OE: OPTIONAL END – (Time)
4 Rounds
800m Run
50 Walking Lunges