CrossFit Now – CrossFit
STRENGTH
Press Complex (10 min to establish)
Build to a Heavy Complex:
2 Push Presses
3 Push Jerks
WOD
“Overreaction” PP DBSU PJ BJ (Time)
“Overreaction”
15-12-9:
Push Press
Dumbbell Box Step Overs
Directly Into…
15-12-9:
Push Jerks
Box Jump Overs
17 min Time Cap
RX+-115/85#, 50/35#, 24/20″
RX -95/65#, 35/20#, 24/20″
50-59 -65/55#, 20/15#, 20/16″
60+-55/45#, 15/10#, Step Ups
Basics-PVC/BB, Light DB, Step Ups
AFTER PARTY
“Body Armor” BGM BPA HR (No Measure)
Body Armor
4 Rounds:
:30 Seconds Max Banded Good Mornings
:15 Seconds Rest
:30 Seconds Max Banded Pull-Aparts
:15 Seconds Rest
:30 Seconds Max Hollow Rocks
:15 Seconds Rest