200401- "Running on Empty"

Full equipment WOD

1.) Bench Press

10-10-8-8-6-6

(Start a new set every 2 mins)

2.) 3 Rounds For Time:

400m run (OR 500m row)

100 Double Unders

Minimal Equipment WOD

1.) Bench Press (OR) Floor Press DBs/KBs

8-8-8-8-8-8

(Start a new set every 2 mins)

2.) 3 Rounds For Time:

400m run

100 Double Unders

No Equipment WOD

1.)Floor Press (Any implement)

8-8-8-8-8-8

(Can vary rep range depending on implement)

(Start a new set every 2 mins)

2.) 3 Rounds For Time:

400m run

100 Double Unders (or Jumping Jacks)

SCALING OPTIONS:

For double under, pick a number that you can achieve in about 2 mins or work. Or can perform 200 single unders.

For the bench press, this can be done from the floor, and the rep range can vary depending on the weight of your DB,KB, or Odd object. Try to stay between 8-12 reps if possible.

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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