CrossFit Now – CrossFit
WOD
“Long Haul” PP DBSU BURP ROW (Time)
“Long Haul”
2 Rounds:
20 Push Presses
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
30 min time cap
Basics-2 Rnd, 5, 10, 15, 20/15, Light BB and DB
RX-75/55#, 24/20″, 35/20#
RX+-115/85, 24/20″ 50/35#
50-59-55/45#, 20/16″, 20/15#
60+-45/35#, 16/11″, 15/10#
AFTER PARTY
Beast Builder – Thrusters (7 Rounds for reps)
Beast Builder
Thrusters
Max Unbroken Reps at Each Barbell
Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85
Scaled Options
M-85/95/105/105/105/95/85
W-55/65/75/75/75/65/55
-or-
M- 55/65/75/75/75/65/55
W-35/45/55/55/55/45/35/