CrossFit Now – CrossFit
DESCRIPTION
* In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window
* New rounds begin every 4 minutes [0-4-8-12-16]
* Record your times for each round, as your final score will be the slowest of the 5 efforts
* These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between
AIR SQUATS
* Choose a rep number that takes about 1 minute to complete
* Ensure we’re meeting the full range of motion during this faster movement
CLEAN AND JERKS
* Choose a light-moderate weight that you can complete for 15+ reps unbroken when fresh
* Within the workout, we’re looking for touch-and-go sets or very fast singles
* This station should be cleared in less than 1 minute
CALORIES
* Like the other two movements, this station should take around 1 minute to complete
WOD
Repeat 10/05/2020
“Wiped Clean” (Time)
“Wiped Clean”
On the 4:00 x 5 Rounds:
30 Air Squats
20/15 Calorie Row
7 Power Clean and Jerks
Score is slowest Round
Subs
15/12 Calorie Bike or 200m Run
RX+-115/85#
RX-95/65#
50-59-75/55#
60+-65/35#, 15/12 Cal Row or 12/8 Bike
Basics-10 Squats, 10 Cal Bike, PVC/BB CJ