CrossFit Now – CrossFit
STRUCTURE: Athletes will complete 10 rounds of 15/12 Calories on the Rower then 15 Wall Balls before resting 1 minute and then beginning their next round.
STIMULUS: “Fast Break” Is a Sprint Threshold Workout
STRATEGY: 15/12 Calories on the Rower should be completed in 1:00 or less, 15 Wall Balls should be completed in under 1:00.
SCALING: Athletes should choose a number of calories on the row that they can complete within the given time. Athletes should choose a weight for the Wall Ball that allows them to complete 15 reps in 2 sets or less.
SCORING: Score is the time it takes to complete the workout, including rest.
-Given the amount of rest between rounds, athletes should push for large if not unbroken sets on the Wall Balls and push the pace on the row.
-Take the full 60 seconds of rest between rounds.
Fast Break (Time)
10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls
Rest 1 Minute Between Rounds
*Score is time including 9 min of rest
31 min Time Cap
Subs-9/6 Cal Bike or 200m Run
RX+-Same as RX’d
RX -20/14#, 10/9′
Basics-6 Cal Row, 7 Wall Balls