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WOD

“9 to 5” (3 Rounds for reps)

“9 to 5”

AMRAP 5:

15/12 Calorie Row

12 Pull-ups

9 Front Squats

Rest 5 Minutes

AMRAP 5:

12/9 Calorie Row

9 Pull-ups

6 Front Squats

Rest 5 Minutes

AMRAP 5:

9/6 Calorie Row

6 Pull-ups

3 Front Squats

Bike 12/9, 9/6. 6/3

RX+ -M-135/155/185 F- 95/105/135, Chest to Bar

RX -M-115/135/155 F- 75/95/105

50-5- M- 95/115/135 F-65/75/95, Jumping Pull Ups

60+- M- 75/95/115. F- 55/65/75, Ring Rows

Basics -12-9-6 Cal Row, Ring RowsPVC/BB. 1 Round Each AMRAP
DESCRIPTION

We’ll alternate between 5-minutes on and 5-minutes off in these faster paced intervals

Enter total REPS completed for each AMRAP

Your score will be the sum total of these three efforts

Here is a rep cheat sheet for each round:

1st AMRAP: 36/33 Reps

2nd AMRAP: 27/24 Reps

3rd AMRAP: 18/15 Reps

FRONT SQUATS

Choose weights for each round that can be completed in 1-2 sets

The bar is taken from the floor

PULL-UPS

Choose a rep number or variation that you can complete within 2 sets for all rounds

Athletes with no goals of competing can sub strict pull-ups or chin over bar pull-ups for these