CrossFit Now – CrossFit
WOD
“The Ocho” (Time)
“The Ocho”
On the 4:00 x 8 Rounds:
20/15 Calorie Row
200 Meter Run
*Score is slowest of 8 Rounds
Subs
For Row – 12/9 Bike
For Run – 250m Run
RX+-Same as RX
RX -As Written
50-59-Same as RX
60+ -15/12 Cal Row
Basics, 9 Cal Row, 100m
DESCRIPTION
* Today’s workout is an interval piece that includes 2 monostructural movements
* You’ll complete the 2 stations for time and rest with whatever time remains in the 4-minute window
* Rounds are designed to take around 2 minutes, giving us a rough 1:1 work to rest ratio
* With a good amount of rest built in, the goal is to move with a sense of urgency during the work interval
* Record your time for each interval, as your final score will be the slowest of the 8 rounds
* Rounds begin on the 0-4-8-12-16-20-24-28
AFTER PARTY
MIDLINE STREGNTH KB FARMERS CARRY 1 ARM OHC (3 Rounds, enter KB weight used)
100 Feet Double KB Farmers Carry
50 Meter Single Arm Overhead Carry (Left)
50 Meter Single Arm Overhead Carry (Right)
Rest 2 Minutes Between Sets
MIDLINE WORK WSU VUP SU (Time)
Midline
1 Round:
40 Weighted AbMat Sit-ups (KB)
40 V Ups
40 AbMat Sit-ups
RX-53/35
M1- 35/26
M2- 26/18