CrossFit Now – CrossFit
“Rent” (Time)
“RENT”
3 Rounds For Time
500/400 Meter Row
40 Wallballs
30 Alt Dumbbell Power Snatches
20 Toes to Bar
30 min Time Cap
Subs
1,000/800 Meter Bike, 400 m Run
RX+-20/14#, 109/9′, 50/35#
RX-20/14#, 10/9′, 35/20#
50-59-14/10#, 10/8′, 20/15#, Hanging
Knee Raises
60+-10/6#, 10/8′, 15/10#, Sit Ups
Basics-250m Row, 20 WB, 15 DBS,
10 Sit Ups
DESCRIPTION
Today’s 3 round workout includes some higher rep numbers at each station
We can expect each station to take around 2 minutes to complete
With a little wiggle room build it for that estimate, we’ll end up capping this piece at 30 minutes
WALLBALLS
Choose a weight you can complete within 2 minutes
Men throw to 10 feet and Women throw to 9 feet
ALTERNATING DUMBBELL SNATCH
Switch arms every rep for a total of 15 each side
Choose a weight you can complete within 2 minutes
Both heads of the bell should touch the ground in the bottom
TOES TO BAR
Choose a rep number or variation that can be cleared within 2 minutes