(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STRUCTURE: Athletes will complete 3 Rounds for Time of 30 Burpees, 40 Med Ball Sit-Ups and an 600 Meter Med Ball Run.

STIMULUS: “THE SUNDAY SCARIES” is a Pacer workout.

STRATEGY: Today, athletes can pace the Burpees and Sit-Ups while pushing the Run.

SCALING: Athletes should aim to complete the Burpees in under 3:30, the Sit-Ups in under 1:30 and the 600 Meter Run in under 4:30.

SCORING: Athletes’ score will be the time it takes to complete the workout. Athletes should aim to finish the workout in 24-30 Minutes.

WOD

“The Sunday Scaries” (Time)

“THE SUNDAY SCARIES”

3 Rounds For Time:

30 BOOpees

40 Pumpkin Sit-Ups

600 Meter Pumpkin Run

32 min Time Cap

Subs

1000m Row or 2000m Bike

RX+-Same as RX

RX-20/14#

50-59-14/10#

60+-10/6#

Basics-15 Burpees, 20 Sit Ups, 400m Row/Run