CrossFit Now – CrossFit
WOD
“Poker Face” RUN/ROW FS BBJO (3 Rounds for reps)
“Poker Face”
AMRAP 5:
Buy-In: 400m Run/ 500m Row
Max Rounds:
12 Front Squats
6 Burpee Box Jump Overs
Rest 5 Minutes
AMRAP 5:
Buy-In: 400m Run/ 500m Row
Max Rounds:
9 Front Squats
6 Burpee Box Jump Overs
Rest 5 Minutes
AMRAP 5:
Buy-In: 400m Run/ 500m Row
Max Rounds:
6 Front Squats
6 Burpee Box Jump Overs
RX+-115/85#, 135/95#, 155/105# 24/20″
RX -75/55#, 95/65#, 105/75#, 24/20″
50-59 –55/45#, 75/55#, 95/65#, 20/16#
60+-45/35#, 55/45#, 65/55# Step Ups
Basics-4 AMRAP -200m Run, 4 PVC/BB FS, 2 Burpee Box Step Ups
DESCRIPTION
We’ll work for 5 minutes, then rest for 5 minutes in these 3 fast-paced intervals
Each interval begins with a “buy-in” 400 meter run or 500m Row
This run/row only happens once to start each interval
In the remaining time, you’ll complete as many rounds and reps as you can of front squats and burpee box jump overs
The run/row should take around 2 minutes or less to complete, giving you about 3 minutes to work through the inside work
FRONT SQUATS
The weight starts low and the reps start high in the first interval
From there, the weight will increase and the reps will decrease
This ideally allows you to complete a similar (rounds + reps) score with each interval
These should all be weights and rep schemes that you are comfortable completing unbroken today
The bar will be taken from the floor, not a rack
You are allowed to squat clean the first rep of each set
BURPEE BOX JUMP OVERS
We’ll face the box in the burpee instead of moving laterally
You can jump-up or step-up out of the burpee, but should jump onto the box with both feet leaving the ground at the same time.
There is no need to stand to full extension on top of the box