CrossFit Now – CrossFit
WOD
Arm & Hammer CL BIKE Pull (Time)
“Arm & Hammer”
Buy-In: 15 Clusters
3 Rounds:
21/15 Calorie Assault Bike/Row/Ski
15 Chest to Bar Pull-ups
Cash-Out: 15 Clusters
Basics -15# Cluster, 15 Cal Row, Jumping PU or Ring Rows
RX-115/75# Chin over bar Pull Ups
RX+-135/95#
50-59-75/55#, Jumping PU
60+-55/45# Ring Rows
CORE CONDITIONING
RR ME LSIT (Time)
3 Giant Sets:
7 Renegade Rows Video
Max Effort Ring L-Sit Video
*Rest 2 Minutes Between Sets*
Basics- 10/8# Hanging KR Hold
RX- 35/20#
RX+ – 50/35#
M1- 20/15# Hanging KR Hold
15/10# Hanging KR Hold