CrossFit Now – CrossFit
WOD
“Double Check” (5 Rounds for time)
“Double Check”
On the 4:00 x 5 Rounds:
50 Double Unders
20/15 Calorie Row
10 Front Squats
*75 Single Unders
Subs- 15/12 Calorie Assault Bike
RX+-155/105#
RX -135/95#
50-59-115/75#
60+-95/65#, 50 Single Unders
Basics-50 Single Unders, 12 Cal Row, PVC/B FS
DESCRIPTION
New rounds begin every 4 minutes in this interval workout [0:00-4:00-8:00-12:00-16:00]
You’ll complete the 3 stations for time and rest with the time remaining
Rounds should take between 2-3 minutes to complete, leaving at least 1 minute of rest before starting the next round
Adjust rep numbers, weights, and variations to accomplish this
Your final score will be the slowest of the 5 rounds
FRONT SQUATS
The barbell is taken from the ground for this workout
Choose a moderate weight that allows you to go unbroken throughout
DOUBLE UNDERS
Choose a rep number or variation that you can complete within 30 seconds to 1 minute