(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard


WORKOUT BRIEF [0:00 – 5:00]

STRUCTURE: 4 Rounds for Time of 500 Meter Row, 12 Burpee Pull-ups and 21 Box Jumps. Athletes can jump directly into the Pull-up after the Burpee.

STIMULUS: “GOOD & PLENTY” is a Threshold workout.

STRATEGY: Athletes should be able to complete the Row in 2:30, Burpee Pull-ups in under 1:30, and the Box Jumps in under 1:00.

SCALING: Athletes should scale the Row distance to complete in under 2:30.

SCORING: Today’s score is the time it takes athletes to complete the workout. Athletes should aim to be done in 15-20 Minutes.


-Athletes should aim to get faster each round on the Row

-Athletes should move at a pace on the Burpee Pull-ups that they don’t need to break

-Athletes can move at a quick and efficient pace on the Box Jumps


“Good & Plenty” (Time)


For Time

4 Rounds For Time:

500 Meter Row

12 Burpee Pull-ups

21 Box Jumps

Time Cap: 22 min


400m Run or 1000m Bike

RX+-Same as RX

RX -24/20″

50-59-20/16″, Burpee Jumping PU

60+-Step Ups, Burpee Ring Rows

Basics-250m Row, 6 Burpee RR, 10 Step Ups