CrossFit Now – CrossFit
“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