CrossFit Now – CrossFit
WOD
“Born to Run” (Time)
“Born to Run”
For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans
200 Meter Run, 15 Power Cleans
200 Meter Run, 21 Power Cleans
22 min Time Cap
Sub:
25/18 Cals on Bike or 500/250 row
RX+-115/85#
RX -95/65#
50-59-65/55#
60+-55/45#, 200m for all runs
Basics-12-9-6, 100m Runs, PVC/BB
DESCRIPTION
* This medium-long range workout alternates from running to bodyweight and barbell movements
* The manageable barbell weight and bodyweight stations will allow for consistent forward progress here
* Your score is the total time it takes to complete the workout
* The intended time range for this piece is between 12-20 minutes
POWER CLEANS
* Looking to choose a lighter weight for this workout that you can cycle for sets
* When fresh, this should be a load you can move for 25+ unbroken reps
BURPEES
* You can jump-up or step-up off the floor
* Jump to full extension with some air under the feet and a small clap overhead