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CrossFit Now – CrossFit

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DESCRIPTION

STIMULUS

Time: 30:00 time cap

Finishing out the week with a simple “grunt work” style chipper workout

We expect this piece to take between 20-30 minutes to complete

SINGLE DUMBBELL FARMERS CARRY

Choose a weight that you are capable of carrying for 200 meters unbroken with 1 arm

You can switch hands as needed over the course of the 400 meters

This should allow you to keep moving forward with minimal breaks

JUMPING LUNGES

This station is to be completed with just your bodyweight

The back knee should touch the ground at the bottom of each rep, alternating between legs each rep

Choose a number we can confidently complete sets of 10 with

WOD

“Merry Go Round” (Time)

“Merry Go ‘Round”

For Time:

400 Meter Single Dumbbell Farmers Carry

70/50 Bike or 1500m Row

60 Jumping Lunges

70/50 Bike or 1500m Row

400 Meter Single Dumbbell Farmers Carry

30 min Time Cap

RX+-50/35#

RX -35/20#

50-59 -20/15#, Just Lunges

60+-15/10#, Air Squats

Basics-100m FC, 250m Row, 20 Lunges