(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

WOD

“Three Eagles” (3 Rounds for time)

“Three Eagles”

[On the 0:00]:

1 Mile Run

[On the 10:00]:

3 Rounds:

15 Hang Power Cleans

12 Lateral Barbell Burpees

9 Thrusters

[On the 20:00]:

1 Mile Run

Subs:

2000m Row

RX+-135/95#

RX -115/75#

50-59 -75/55#

60+-55/45#, 800m Runs, Just Burpees

Basics-400m Runs, 9-7-5 PVC/BB and just burpees
DESCRIPTION

* You’ll have 10 minutes to complete each of the 3 scored sections in today’s workout

* Cap each of these efforts at 9 minutes, giving you at least 1 minute to rest and transition to the next part

* Record your score for the first mile run, the 3 round triplet, and the second mile run separately

* Your final score will be all three of these times added together

BARBELL MOVEMENTS

* Choose your weight for the barbell movements based off the more challenging station – the thruster

* This should be a heavier weight, but one that you can complete within 2 sets on every round

* This 3 round triplet is meant to be a grind, but each movement should take 1 minute or less to complete

* Maintaining 1 minute or less for each movement gets you in under the 9 minute cap

* Adjust the weights as necessary to meet this recommendation

LATERAL BARBELL BUPREES

* You do not have to stand to full extension when jumping over the bar

* Jumping up and stepping up off the floor are allowed

* Jump over the bar with two feet for “RX”