CrossFit Now – CrossFit
“Cannonball” (Time)
“Cannonball”
5 Rounds For Time:
21/15 Calorie Row
15 Box Jump Overs
7 Squat Cleans
25 min Time Cap
Subs
20/15 bike or 400m Run
RX+-24/20″, 155/105#
RX-24/20″, 135/95#
50-59-20/16″ 115/75#
60+-Step Ups, PC 95/65#
Basics-10 Cal, Box Step Overs, PVC/BB PC
DESCRIPTION
This 5-round triplet is designed to be a grind
The workout centers around how to approach the challenging barbell movement – the squat clean
We expect this piece to take around 15-25 minutes to complete
SQUAT CLEANS
Choose a moderate weight that you’ll complete as steady singles
This station ideally takes less than 1:20 to complete
BOX JUMP OVERS
You do not have to stand to full extension on top of the box
We recommend jumping down or stepping down over rebounding