CrossFit Now – CrossFit
STRENGTH
3: Front Squat (8 E2MOM x 3)
WOD
CHIPPER T2B DU DL FS HC S2OH (Time)
50 Toes to Bar
30 Double Unders
40 Deadlifts
30 Double Unders
30 Front Squats
30 Double Unders
20 Hang Cleans
30 Double Unders
10 Shoulder to Overheads
30 Double Unders
Basics-Sit Ups, Jump Rope Singles
DB or BB for all lifts can be used
RX-95/65#
RX+-115/75#
50-59-75/55#, Knee Raises, 2:1 JR
60+-65/45#, Sit Ups, 1:1 JR
OPTIONAL ENDURANCE
10 RFT JR RUN (Time)
10 Rounds
25 Double Unders(RX+) or 50 Jump Ropes (RX)
200 m Run