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CrossFit Now – Basics

12-9-6-9-12 F DBS DU (Time)

12-9-6-9-12

Front Squat

Dumbbell Snatch

Between each set do 30 Double Unders

12 FS, 12 DBS, 30 DU, 9 FS, 9 DBS, 30 DU etc..

End with 30 DU

Basics- Gob Squat and Singles

RX- 95/65, 50/35

RX+- 115/75

M1-65/45, 35/20 2:1

M2- 45/35, 20/10 1:1

FINISHER

3 min Max Bike -Calories (AMRAP – Reps)