CrossFit Now – CrossFit
“Hello Darkness” (Time)
“Hello Darkness”
On the 4:00 x 7 Rounds:
400 Meter Run
20 Kettlebell Swings
10 Burpee Pull-ups
Score is Slowest Round
Subs
400/500m Row or 25/18 Bike
RX+-Same as RX
RX-53/35#
50-59-35/26#, Jumping Pull Ups
60+-26/18#, Ring Rows
Basics-5 Rounds, 200 Row, 10 KBS, 5 Burpees then 5 Ring Rows
DESCRIPTION
A new round of this triplet interval workout begins every 4 minutes [0-4-8-12-16-20-24]
Complete the 3 stations for time and rest with whatever time remains
Enter your time for each round
Your score is the slowest of the 7 efforts
Cap rounds at 3:30, giving you at least 30 seconds of rest between efforts
KETTLEBELL SWINGS
Choose a weight you can complete unbroken each round
These swings finish all the way overhead
BURPEE PULL-UPS
Choose a pull-up bar that is right at outstretched fingertips when arms are fully extended overhead
You can stack plates as needed to adjust the bar height
You can jump or step out of the burpee
You can also jump into the pull-up coming out of the burpee