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“Laces Out” BMU PP DL WB (AMRAP – Rounds and Reps)

“Laces Out”


6 Bar Muscle-ups

9 Push Presses

15 Deadlifts

21 Wallballs

RX+-135/95#, 20/14#, 10/9′, Bar Muscle Ups

RX -115/75#, 20/14#, 10/8′, Pull Ups

50-59 -75/55#, 14/10#, 10/8′, Jumping PU

60+ -55/35#, 10/6#, 10/8′, Ring Rows

Basics-9 AMRAP, Ring Rows, light weight/PVC

Combining gymnastics and weightlifting in this longer AMRAP workout

With each station, we’ll alternate between pulling and pressing movements

Choose weights and variations that allow you to complete 4+ rounds today

This works out to a round at least every 4:30


If you have over 9 unbroken bar muscle-ups when fresh, let’s complete this station as written

If you’re not quite there, consider reducing the reps or doing pull ups, jumping pull ups or ring rows


Pick your barbell weight based off the push press, as it is the more challenging of the two at this weight

Use a load that you can complete the 9 push presses within 2 sets during the workout


Use a weight that you could complete for 30+ reps unbroken when fresh