CrossFit Now – CrossFit
WOD
“Sore Eyes” (AMRAP – Rounds and Reps)
“Sore Eyes”
AMRAP 20:
20 Wallballs
20 Power Snatches
20 Box Jumps
20 Push Presses
20/14 Calorie Row
Subs
200m Run or 14/10 Cal Bike
RX+-Same as RX
RX-20/14#, 10/9′, 75/55#, 24/20″
50-59-14/10#, 10/8′, 65/45#, 20/16″
60+-10/6#< 10/8', 55/35#, Step Ups
Basics-10 AMRAP, Light Weight, PVC/BB, Step Ups
DESCRIPTION
The movements resemble those in the benchmark workout “Fight Gone Bad”
Over the 20 minutes of work, we can expect to complete between 2+ to 4 rounds
BARBELL MOVEMENTS
Choose a light weight for both movements that you could easily cycle for 20+ unbroken reps when fresh
WALLBALLS
Men throw to 10 feet
Women throw to 9 feet
BOX JUMPS
Stand to full extension on top of the box
We recommend stepping down or jumping down instead of rebounding
AFTER PARTY
Stamina Squats 16 min
Stamina Squats
On the Minute x 16 (8 Rounds):
Minute 1: 1 Front Squat
Minute 2: 2 Back Squats
Single Barbell Loaded @ 85-87% 1RM Front Squat