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“Purdy Thirty” (Time)

“Purdy Thirty”

5 Rounds For Time:

30/24 Calorie Row

30 Wallballs

30 Box Jumps

30 Min Time Cap

Subs

24/18 Cal Bike

RX’d-Same as RX

RX-20/14#, 10/9′, 24/20″

50-59-14/10#, 10/8′, 20/16″

60+-10/6#, 10/8′, Step Ups, 24/18 Cal Row

Basics-10 Cal Row, 10 WB, 10 Step Ups
DESCRIPTION

“Purdy Thirty” resembles the benchmark workout “Kelly”

Instead of running 400 meters to start, we’ll row 30/24 calories

We’ll cap this pacer workout at 30 minutes (6 minutes per round)

ROW

Choose a calorie number that you can complete in less than 2 minutes

Stagger by 4 minutes if short on rowers

WALLBALLS

Choose a weight or rep number that you can complete in less than 2 minutes

Men throw to 10 feet

Women throw to 9 feet

BOX JUMPS

Choose a rep number or height that you can complete in less than 2

minutes

Stand to full extension on top of the box

We recommend jumping down or stepping down instead of rebounding