CrossFit Now – CrossFit
“Chasin Waterfalls” (Time)
“Chasin’ Waterfalls”
4 Rounds For Time:
30/24 Calorie Row
30 Wallballs
30 AbMat Sit-ups
24 min Time Cap
Subs
25/18 Cal Bike or 400m
RX+-20/14#, 10/9′
RX -20/14#, 10/8′
50-59-14/10#, 10/8′
60+-10/6#, 10/8′
Basics-12 Cal Row 10 WB, 10 SU
DESCRIPTION
* We’re looking for a steady pace in this medium-long range triplet
* We expect this workout to take between 16-24 minutes to complete
ROW
* If you’re short on rowers, stagger heats by 3 minutes
WALLBALLS
* Choose a weight that you can cycle for 50+ unbroken reps when fresh
* Men throw to 10 feet
* Women throw to 9 feet
AFTER PARTY
“Stamina Squats” (Weight)
Stamina Squats
On the Minute x 8
Minute 1: 5 Front Squats
Minute 2: 10 Back Squats
Minute 3: 5 Front Squats
Minute 4: 10 Back Squats
Minute 5: 5 Front Squats
Minute 6: 10 Back Squats
Minute 7: 5 Front Squats
Minute 8: 10 Back Squats
Barbell Loaded at 50% on 1RM Front Squat