CrossFit Now – CrossFit
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