Box Brief
Find a Friend to bring to the 10.31.18 Halloween Throwdown & Bring a Friend Day
CROSSFIT
Pull-up Training Week 3
4 Rounds, Every 2min
8×1-Arm KB Rows w. rotation & 1s pause at top
20 Banded Facepull-aparts
“Dunn”
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box
On the burpees, jump over the box without touching it.
ENDURANCE
Pull-up Training Week 3
4 Rounds, Every 2min
8×1-Arm KB Rows w. rotation & 1s pause at top
20 Banded Facepull-aparts
“Dunn”
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box
On the burpees, jump over the box without touching it.