CrossFit Now – CrossFit
WOD
“4-Wheel Drive” Cal BBJ SR (AMRAP – Reps)
“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike/Row/SKi
15 Burpee Box Jumps
Max 10 Meter Shuttle Runs (touch)
Rest 3 Minutes Between Rounds
Rounds begin on the 0:00 – 7:00 – 14:00 – 21:00 – 28:00
Once you finish Cal and BBJ you will complete as many 10m shuttle runs as you can in remaining time
Record total shuttle runs for each round. Your SCORE is LOWEST number of the 5 rounds
RX+-24/20″
RX -Same as RX+
50-59 -15/12 Cal, 12 BBJ
60+-12/8 Cal, 8 BBJ
Basics-0:00/7:00/14:00 12/8 Cal, 8 BBJ
AFTER PARTY
50%: 5 Pause Front Squat (Set 1: 50%)
Front Squat
5-Pause Front Squat Video
55%: 5 Pause Front Squat (Set 2: 55%)
Front Squat
5-Pause Front Squat Video
60%: 5 Pause Front Squat (Set 3: 60%)
Front Squat
5-Pause Front Squat Video
65%: 5 Pause Front Squat (Set 4: 65%)
Front Squat
5-Pause Front Squat Video
70%: 5 Pause Front Squat (Set 5: 70%)
Front Squat
5-Pause Front Squat Video
70%: 5 Pause Front Squat (Set 6: 70%)
Front Squat
5-Pause Front Squat Video
70%: 5 Pause Front Squat (Set 7: 70%)
Front Squat
5-Pause Front Squat Video