CrossFit Now – CrossFit
WOD
“Shoot Your Shot” (AMRAP – Rounds and Reps)
“Shoot Your Shot”
AMRAP 18:
45 Wallballs
30/24 Calorie Row
15 Deadlifts
20/15 Calorie Bike/Ski or 300m Run
RX+-20/14#, 10/9′, 275/185#
RX -20/14#, 10/8′, 185/135#
50-59 -14/10#, 10/8′, 135/95#
60+ -10/6#, 10/8′, 95/65#
Basics-9 AMRAP 6# WB, 10/8 Cal, PVC/BB
This triplet workout combines lighter weightlifting and heavier weightlifting with rowing for an effective combination of strength, stamina, and endurance
With bigger sets of wallballs and heavier deadlifts, we’re looking to chip away at manageable sets today
Over the 18 minutes of work, you can expect to complete around 2+ to 3+ rounds
WALLBALLS
Use a weight that you are capable of completing 50+ unbroken reps when fresh
Men throw to a 10 foot target
Women throw to a 9 foot target
DEADLIFTS
Looking to move a heavy-ish weight to finish out each round
This should be a load that you could cycle for 12+ reps unbroken when fresh
Within the workout, you should be able to move the barbell for sets of 3 at minimum