CrossFit Now – CrossFit
“Airborne” (Time)
“Airborne”
AMRAP 25:
6 Rounds For Time:
45 Double Unders (60 Singles)
30 Air Squats
15/12 Calorie Row
Time Remaining:
Build to Heavy 3-Rep Front Squat
Subs
15/12 Bike or 200m Run
RX+-Same as RX
RX-As Written
50-59-As Written
60+-45 Singles
Basics-20 Jump Ropes, 10 Air Squats 7 Cal Row, then FS technique
DESCRIPTION
This two part workout has two scores
The first score is the time it takes to complete the 6 round triplet workout
With whatever time remains in the 25-minute window, you’ll have that time to build to a heavy triple front squat from a rack
Your second score is the heaviest lift complete in an unbroken set of 3
We expect the 6 rounder to take about 15-20 minutes to complete
This gives you between 5-10 minutes to build in weight on the front squat
Cap the first part at 20 minutes so you have at least 5 minutes on the barbell
DOUBLE UNDERS
Choose a rep number or variation that takes 1 minute or less to complete
FRONT SQUAT
You can start with a loaded barbell with a weight of your choice
It does not have to be an empty bar
Pre-stage weights so you don’t have to go get them during the workout