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DESCRIPTION

* 12:00-18:00 workout

* 50 Double-Unders: ~:30-1:00

* 20 Overhead Squats: 1:00-2:00 (2-4 sets)

* 35/25 Calories Row: 2:00-3:00

* 50 Chest-to-Bar: ~2:00-4:00 (3-5 sets)

* The shoulders will feel the burn on this one!

EFFICIENCY TIPS

* Break up the Double-Unders early if they are going to create a lot of unneccesary fatigue.

* Push on the OHS! After the first set the triceps will get plenty of rest before returning to it at the end.

* For C2B Pull-Ups, if we cannot complete 50 in 3-4 sets, think about going for about 3-4 reps and stay sharp.

* For the row, pick a pace that allows for fast transitions.

WOD

“Underdog” (Time)

“UNDERDOG”

For Time:

50 Double Unders (75 singles)

20 Overhead Squats

50 Double Unders (75 Singles)

35/25 Calorie Row

50 Double Unders (75 Singles)

50 Chest to Bar Pull Ups

50 Double Unders (75 Singles)

35/25 Calorie Row

50 Double Unders (75 Singles)

20 Overhead Squats

19 min Time Cap

Subs

25/18 Cal Bike or 400m Run

RX+-135/95#

RX-105/75#, Chin Over Bar Pull Ups

50-59-75/55#, Jumping PU

60+-65/45#, Ring Rows

Basics-25 Singles, 1/2 all Reps

Ring Rows, PVC/BB

AFTER PARTY

Box Squat (10 min EMOM )

2 Box Squats Every MIn

Keep same weight