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STRUCTURE: In Part 1, athletes will build to a heavy set of 10 Overhead Squats. In Part 2, athletes will complete AMRAP 2-2-2-3 of 2 Rope Climbs, 12/9 Calorie Bike Erg, and in remaining time Max Overhead Squats. Athletes will have 1 minute of Rest between AMRAPs.

STIMULUS: “THAT’S ENOUGH” is a Interval Threshold workout.

STRATEGY: Athletes should complete 2 Rope Climbs and 12/9 Calorie Bike Erg in under 1:30 (about 0:45 per movement) leaving at least 0:30 for Max Overhead Squats.

SCALING: Athletes can scale to 1 Rope Climb, RC Progressions or a combination of Ring Rows and Crunch Tucks. Athletes should choose an Overhead Squat weight that they could complete 15+ unbroken when fresh.

SCORING: Athletes’ score in Part 1 will be their Heaviest Load. Athletes’ score in Part 2, will be their Sum Total Reps of Overhead Squats from all four AMRAPs. Athletes should aim to get 15-25 Reps per round.


-Athletes should try to hold onto unbroken sets of Overhead Squats during the AMRAP2’s

-Athletes should move at a strategic/maintainable pace in the first and second round


10 min to establish

Overhead Squat (Heavy set of 10)


“That’s Enough” (4 Rounds for reps)


AMRAP 2-2-2-3:

2 Rope Climbs

10/7 Calorie Bike

Max Overhead Squats

Rest 1 Minute Between AMRAPS

Scales – 4 RC Prog= 2 RC or

6 Ring Rows + Tuck Crunches


RX -75/55#

50-59-65/45#, RC Prog or RR+TC

60+-55/35#, RC Prog or RR+TC

Basics-PVC OHS and RC Prog