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Today is a heavy day! If you prefer you can choose to do the Endurance workout “Pedal Pusher”

The coach will be coaching the Strength workout but will be available for questions if needed.

2: Paused Front Squat (:03 Pause at bottom)

2: Paused Front Squat (:03 Pause at bottom)

2: Paused Front Squat (:03 Pause at bottom)

2: Paused Front Squat (:03 Pause at bottom)

2: Paused Front Squat (:03 Pause at bottom)

-OR-

“Pedal Pusher” (Time)

PEDAL PUSHER

On the 5:00 x 5 Rounds:

12/9 Calorie Assault Bike

400m Run

12 Toes-to-Bar

Score is slowest round

Subs

For Bike 21/15 Row or 200m Run

For Run 500/400 Row

RX+-As Written

RX-As Written

50-59-Hanging Knee Raises

60+-200m Run, Sit Ups

Basics-10 Cal Row, 200m Run, Sit Ups