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STRUCTURE: Athletes will complete 5 AMRAP 4:00’s resting 4:00 in between rounds. Each AMRAP will begin with 30 Shuttle Runs, then 30/20 Calories on the Rower. Once those movements have been complete athletes will complete as many Single Dumbbell Hang Clean & Jerks as possible in the time remaining. Athletes must switch arms every 5 Hang Clean & Jerks. Today has aggressive time goals, makes sure athletes have 0:15 or so of Hang Clean & Jerks each round.

STIMULUS: “Tri Hard” is a Sprint Threshold workout.

STRATEGY: 30 Shuttle Runs should be completed in 2:00 or less. 30/20 Calories on the Rower should be completed in 2:00 or less.

SCALING: Athletes should choose a number of Shuttle Runs that they can complete in under 2:00 even when tired. Athletes should choose a number of calories for the row that they are confident they can complete in 2:00 or less, even when tired.

SCORING: Athletes score today will be their total Hang Clean & Jerks.


-Getting to the Dumbbell is an accomplishment today

-Focus on quick turns around on the shuttle runs


TRI HARD (5 Rounds for reps)


5 Rounds x AMRAP 4:

30 x 10-Meter Shuttle Runs

30/20 Calorie Row

Max Single Dumbbell Hang Clean and Jerks

Rest 4 Minutes Between Rounds

Subs-Same Cal on Bike





Basics-14 Shuttle Runs, 12 Cal Row, 10 Hang Clean/Jerks