CrossFit Now – CrossFit
WOD
“Paul Bunyan” (AMRAP – Rounds and Reps)
“Paul Bunyan”
AMRAP 15:
60 Double Unders (90 singles)
20/15 Calorie Assault Bike
15 Deadlifts
Subs: 25/18 Cal Row or 400m Run
RX+-225/155#
RX’d-185/135#
50-59 -135/95#
60+ -115/75#, 60 Singles
Basics-8 AMRAP 40 JR, 12 Cal 10 DL w/ BB
DESCRIPTION
This piece balances out high skilled gymnastics, simple cardio, and moderate weightlifting
Your score today is the total number of rounds + reps completed
We can expect to complete about 3-4 rounds over the 15 minutes
DOUBLE UNDERS
If you have 75+ double unders unbroken, let’s complete this station as written
This movement is ideally cleared in 1:30 or less
DEADLIFTS
Choose a moderate weight that you could complete for 21+ reps unbroken when fresh
Within the workout, this should be a weight you can cycle for at least sets of 3-5 at a time
AFTER PARTY
BODY ARMOR WGB KBFRSU T2B (No Measure)
Body Armor
3 Sets of 15: Weighted Glute Bridges
3 Sets of 12: Double Kettlebell Front Rack Box Step-Ups (6 Each Leg)
3 Sets of 9: Strict Toes to Bar
Rest 1:00-1:30 Between Each Set