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STRUCTURE: Athletes will complete 15 Rounds of 1 Minute of Row Calories and 1 Minute of Burpees. (30 Minutes Total)

STIMULUS: “FORTITUDE” is a Threshold workout.

STRATEGY: Athletes during the practice rounds should establish a number of Calories/Burpees they feel they can sustain for 15 Rounds.

SCALING: Athletes can work for 0:45 and transition for 0:15

SCORING: Athletes’ score will be their Lowest Round of Calories + Burpees combined.


-Athletes should be strategic about the number of Calories and Burpees they choose

-Athletes need to dig deep around the halfway point and stay in control of their mindset

-There is no room in today’s workout for negative thoughts or self doubt!


REPEAT 02/20/2021

“Fortitude” ROW BURP (AMRAP – Reps)


Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees

*Your score today will be the lowest

rounds of row calories + your lowest

round of burpees

*If you complete the 15 calorie row

and 15 burpees on every round,

your score for the day is 30

*If you are able to maintain 15

calories on the rower, but drop to 12

burpees in one round, your score for the

day is 27

RX+-As written

RX-As written

50-59-12/10 Cal, 10 Burpees

60+-12 Rounds (24 min) 10/8 Cal, 8 Burpees

Basics-8 Rounds (16 min) 8/6 cals, 4 burpees