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“Shoot Your Shot” (AMRAP – Rounds and Reps)

“Shoot Your Shot”


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


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


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