CrossFit Now – CrossFit
DESCRIPTION
DESCRIPTION
* We’ll complete the 3 listed stations for time and then rest with whatever time remains in the 5-minute window
* New rounds begin on the (0:00-5:00-10:00-15:00-20:00-25:00)
KETTLEBELL SWINGS
These are full swings that finish all the way overhead
Choose a weight that allows you to complete the 15 with 1-2 breaks (8/7, 5/5/5)
* These rounds should take 4 minutes or less to complete, giving you at least 1 minute to recover between
* Adjust distances, weight or intensity to meet that recommendation
* Record your times for each round, as your final score is the slowest of the 6 efforts
WOD
11/17/2020
“Wave Runner” (Time)
“Wave Runner”
On the 5:00 x 6 Rounds:
350/300 Meter Row
200 Meter Run
15 Kettlebell Swings
Score Slowest Round
Subs:
For the Row- 18/15 Cal Bike
For the Run – 250m Row or 15/12 Bike
RX+-Same as RX
RX -50/35#
50-59-35/26#
60+-26/18#
Basics-200m Row, 100m Run, 7 KBS