CrossFit Now – CrossFit
WOD
“Wiped Clean” (Time)
“Wiped Clean”
Every 4 Minutes x 5 Rounds:
30 Air Squats
15/12 Calorie Assault Bike
7 Clean and Jerks
Subs:
300m Run, 15/12 Ski Erg or
20/15 Row
*Score is slowest round
RX+-115/85#
RX -95/65#
50-59-65/45#
60+ -45/35#, 12/10 Cal
Basics-10 Air Squats, 10 Cal, 10 CJ with, PVC/BB
DESCRIPTION
* In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window
* New rounds begin every 4 minutes [0-4-8-12-16]
* Record your times for each round, as your final score will be the slowest of the 5 efforts
* These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between
AIR SQUATS
* Choose a rep number that takes about 1 minute to complete
* Ensure we’re meeting the full range of motion during this faster movement
CLEAN AND JERKS
* Choose a light-moderate weight that you can complete for 15+ reps unbroken when fresh
* Within the workout, we’re looking for touch-and-go sets or very fast singles
* This station should be cleared in less than 1 minute
CALORIES
* Like the other two movements, this station should take around 1 minute to complete