CrossFit Now – CrossFit
WOD
“AWOL” CAL PS CAL CJ CAL THRU (3 Rounds for reps)
“AWOL”
AMRAP 5:
50/35 Calorie Assault Bike/Ski/Row
Max Power Snatches
Rest 5 Minutes
AMRAP 5:
50/35 Calorie Assault Bike/Ski/Row
Max Power Clean and Jerks
Rest 5 Minutes
AMRAP 5:
50/35 Calorie Assault Bike/Ski/Row
Max Thrusters
*Score is each AMRAP for reps
RX+-95/65#
RX-75/55#
50-59-55/45#
60+-45/35#, 35/25 Cal Row
Basics-3 min AMRAP- Row 20/15 Cal, Light Bar
AFTER PARTY
Body Armor BBBOR PSH (3 Rounds for reps)
Body Armor
3 Rounds
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold (30 reps)
Rest 1:30 Between Sets
Choose a mana