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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