CrossFit Now – CrossFit
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