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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′

50-59-14/10#, 10/8′

60+-10/6#, 10/8′

Basics-6 Cal Row, 7 Wall Balls