CrossFit Now – CrossFit
WOD
“Funday” (AMRAP – Reps)
“Funday”
AMRAP 4 x 5 Rounds:
500/400 Meter Row
15 Double Dumbbell Push Press
Max Burpee Pull-ups
Subs-25/18 Calorie Assaut or 400 Run
RX+-50/35#
RX -35/20#
50-59-20/15#, Jumping PU
60+-15/10#, RIng Row
Basics-200m Row, 8 DBPP, 5 Burpee to jumping pull up or ring row
DESCRIPTION
We’ll work for 20 minutes straight to finish out the week
After the row and dumbbell push press, you’ll complete as many burpee pull-ups as possible until the 4-minute mark
You’ll immediately transition back to the rower for the next round when the 4 minutes is up
Your score is the total number of burpee pull-ups completed over the 5 rounds
BURPEE PULL-UPS
Choose a bar height that is just out of reach of the fingertips
You can jump into it, dead hang and complete a strict pull-up or hang and then do a kipping pull up
DOUBLE DUMBBELL PUSH PRESS
Choose a moderate weight that allows you to clear each round within 2 sets