CrossFit Now – CrossFit
WOD
“Boop” (Calories)
“Boop”
AMRAP 14:
Max Calorie Row
Every 2 Minutes [Starting at 0:00]:
7 Toes to Bar
7 Push Press
7 Front Squats
Subs
Max Cal Bike
RX+-95/65#
RX-75/55#
50-59-65/45#, Hanging KR
60+-55/35#, Sit Ups
Basics-7 AMRAP, Sit Ups, PVC/BB
DESCRIPTION
The score over the 14 minutes of work today is total calories on the rower/bike
Every two minutes, our progress on the machine will be interrupted by 21 reps on the barbell and pull-up bar
You’ll begin the workout at the [0:00] on the 7-7-7 and return every 2 minutes [2-4-6-8-10-12]
Within whatever time remains in the 2-minute windows after completing the 21 reps, you’ll accumulate calories on the rower/bike
To give a rough idea of time line, we should have at least 1 minute on the rower each round
Choose weights/variations for the 7-7-7 that ideally allow for unbroken sets throughout on each movement
AFTER PARTY
Body Armor PL BPA BTPD (No Measure)
Body Armor
3 Giant Sets:
1 Minute Plank
50 Banded Pull-Aparts
25 Banded Tricep Push Downs
Rest as Needed Between Sets