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STRUCTURE: Athletes will complete 3 Rounds of 1,000/800 Meter Bike, 20 Toes to Bar, 30 Single Dumbbell Hang Snatches, 40 Air Squats, and 16 Single Dumbbell Overhead Reverse Lunges on each arm.

STIMULUS: “Threefer” is a Pacer workout.

STRATEGY: Athletes should be able to finish each movement in 2:00 or faster; this will keep athletes on pace to finish each round in under 10:00.

SCALING: Athletes should choose a number of Toes to Bar they can complete in no more than 5 sets, a dumbbell weight they can Hang Snatch in no more than 3 sets and Overhead Reverse Lunge with no more than 1 break per arm

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 20-30 Minutes.


-Round 1 should be a controlled strategic pace

-Round 2 athletes should maintain their Round 1 pace

-Round 3 athletes should try to hustle to the finish

-Athletes should break the Toes to Bar in the first two rounds how they invision breaking them up in the final round


Threefer (Time)


3 Rounds For Time:

1,000/800 Meter Bike

20 Toes to Bar

30 Hang Dumbbell Snatches

40 Air Squats

16 DB Overhead Reverse Lunges (each arm)

*Hang Dumbbell Snatches:Switch hands every 5 reps

30 min Time Cap


500m Row or 400m Run


RX -35/20#

50-59-20/15#, Front Rack Lunges, Hanging KR

60+-15/10#, No weight Lunges, Sit Ups

Basics-200m Row, 10 Sit Ups, 15 DB Snatch, 20 Air Squats, 16 Reverse Lunges