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The goal of this workout is to aim for ~3 rounds.
One round should take between 5:00-6:00.
Some athletes will strive to get as close as possible to 3 rounds. Faster athletes should look to squeeze out a few reps in the 4th round.

100 DU’s should take between 1:00-1:30 and within 2-3 sets. For today, we can cap time spent practicing/attempts at 1:30.

Air Squats
75 Air Squats should take ~2:00-3:00, which is between ~25-35 reps per minute. Some athletes will be under 2:00.

500/450m Row
500/450m Row should take ~1:45-2:00. We have upped the female conversion by 50m.


As soon as the Double-Unders start to feel challenging/the shoulders burn, take a quick break, take 3 deep breaths, and go again. Towards the end of the workout, try to only take one deep breath.

The Air Squats do not have to be fast, but steady. Consider “steady” as a one one-thousand or two one-thousand count at the top.

Aim for negative splits on the row aka every round is a little faster with a strong finish. Try not to fall into the trap of going out too hot in the first round.


“Teardrop” (AMRAP – Rounds and Reps)



100 Double Unders (150 singles)

75 Air Squats

500/450 Meter Row

1 Meter = 1 Rep (estimate on run)


400m Run or 1000/800m Bike

RX+-Same as RX

RX-As Written

50-59-As Written

60+-100 Singles,

Basics-8 AMRAP – 50 Singles, 25 Air Squats

300m Row