(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

0:00: Back Squat (10 Back Squats)

2:30: Back Squat (8 Back Squats)

5:00: Back Squat (6 Back Squats)

7:30: Back Squat (4 Back Squats)

10:00: Back Squat (2 Back Squats)

WOD

“Bootleg” (AMRAP – Rounds and Reps)

“Bootleg”

AMRAP 15:

21 Wallballs

18 Single Dumbbell Alternating Power Snatches

15 Toes to Bar

12 Box Jump Overs

RX+-20/14#, 10/9′, 50/35#, 24/20″

RX-20/14#, 10/9′ 35/20#, 24/20″

50-59-14/10#, 10/8′, 20/15#, 20/16″

60+-10/6#, 10/8′, 15/10#, Step Overs

Basics-8 AMRAP Light weight, Sit Ups, Step Overs
DESCRIPTION

This two part workout begins with 5 sets of back squats

A new set begins every 2:30 [0:00-2:30-5:00-7:30-10:00]

Look to build in weight as the reps decrease

The AMRAP 15 that follows features two gymnastics and two weightlifting movements

Athletes can expect to complete about 2+ to 3+ rounds

WALLBALLS

Men throw to a 10 foot target

Women throw to a 9 foot target

Choose a weight you can complete about 1 minute

ALTERNATING DUMBBELL POWER SNATCHES

Switch arms every rep for a total of 9 each side

Choose a weight you can complete in about 1 minute

TOES TO BAR

Choose a rep number or variation that you can complete in about 1 minute

BOX JUMP OVERS

You don’t have to stand to full extension on top of the box

We recommend a jump down to step down instead of rebounding these