CrossFit Now – CrossFit
WOD
“Pinball” WB DBS CAL (5 Rounds for reps)
“Pinball”
5 Rounds:
1 Minute Wallballs
1 Minute Alternating DB Power Snatches
1 Minute Bike/Ski/Row Calories
1 Minute Rest
Your score is total reps for each of the 5 Rounds
RX+-20/14#, 10/9′, 50/35#
RX -20/14#, 10/9′, 35/20#
50-59-14/10#, 10/8′, 20/15#
60+ -10/6#, 10/8′, 15/10#
Basics-3 Rounds, Ligth WB and DB
AFTER PARTY
On the Minute x 10
50%: Tempo Back Squats (Sets 1-2: 50%)
1 Pausing “One and One Quarter” Squat
53%: Tempo Back Squats (Sets 3-4: 53%)
1 Pausing “One and One Quarter” Squat
56%: Tempo Back Squats (Sets 5-6: 56%)
1 Pausing “One and One Quarter” Squat
59%: Tempo Back Squats (Sets 7-8: 59%)
1 Pausing “One and One Quarter” Squat
62%: Tempo Back Squats (Sets 9-10: 62%)
1 Pausing “One and One Quarter” Squat