CrossFit Now – CrossFit
WOD
“Thank you, next” DU THRU DU OHS (Time)
“thank u, next”
5 Rounds:
30 Double Unders
15 Thrusters
Directly Into…
5 Rounds:
30 Double Unders
15 Overhead Squats
*45 Singles
22 min Time Cap
RX+-Same as RX
RX -75/55#
50-59-55/45#
60+ -45/35#, 30 Singles
Basics- 2 Rounds, PVC or empty BB, 30 Singles
DESCRIPTION
This two part workout features double unders and weightlifting in each
You’ll complete all 5 rounds of part 1 before moving on to the next
There is no rest between the two parts
Your score is the total time it takes to complete the 10 rounds of work
We expect time ranges for this piece to range from 12-20 minutes
BARBELL MOVEMENTS
Choose a moderate weight that allows you to clear the 15 reps with 1-2 quick breaks per round
Overhead squats can be a very challenging movement
If you struggle to maintain good positioning, consider reducing the weight.
DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this station in less than 45 seconds per round
Take the total number of reps over the 10 rounds (300) into account when choosing how you’ll complete this station
AFTER PARTY
Body Armor T2B DB BP DB FRW (Weight)
3 Giant Sets:
10 Strict Toes to Bar
15 Dumbbell Bench Press
100 Meter Double Dumbbell Front Rack Walk
Rest 2 Minutes Between Sets
This is not a timed event, you can track the weight of DB’s but the focus is on form