CrossFit Now – CrossFit
Thrusters DU (Time)
4 Thrusters
50 Double Unders
8 Thrusters
40 Double Unders
12 Thrusters
30 Double Unders
16 Thrusters
20 Double Unders
20 Thrusters
10 Double Unders
Basics-Thrus 2, 4, 6, 8, 10. JR 40, 30, 20, 10, 5 Light weight
RX-95/65
RX+- 115/75
M1- 65/45 2:1
M2- 45/35 1:1
AFTER PARTY
MID LINE DB OHWL WSU RDL (3 Rounds for time)
AFTER PARTY
Midline Conditioning
3 Rounds
100′ Single Dumbbell Overhead Walking Lunge (Change Arms at 50′)
30 Weighted Abmat Sit-ups
10 Barbell Romanian DL (25% of 1RM Deadlift)
Rest 2 Minutes Between Sets
RX+- 50/35#
RX- 35/20#
50-59- 20/15# Hold DB on side
60+ No weight on Lunges
Basics- 15/10# DB on side, 50′ lunges,
15 Sit Ups, 10 Light weight RDL