Box Brief
Box Brief: Wayne CF Kids Bring a Friend Week
2/1 1st Friday Buds and Suds
CROSSFIT
“Bell Bastard”
In 42min Complete:
AMRAP 6
3 KB High Swings
3 Squat Frontal Raises
3 KB High Swings
AMRAP 20
1,2,3,4,5…
Double KBs Swing
Double KBs Front Rack Lunges (L+R=2)
Double KBs Snatch A
MRAP 8
Max Cal Row
Intent: After of month of training vaires single and double KB movements we are bringing them all together in 1 metcon. The initial 6 mins can be thought of a warm up for KB snatch, reinfording good mechanics.
ENDURANCE
“Bell Bastard”
In 42min Complete:
AMRAP 6
3 KB High Swings
3 Squat Frontal Raises
3 KB High Swings
AMRAP 20
1,2,3,4,5…
Double KBs Swing
Double KBs Front Rack Lunges (L+R=2)
Double KBs Snatch A
MRAP 8
Max Cal Row
Intent: After of month of training vaires single and double KB movements we are bringing them all together in 1 metcon. The initial 6 mins can be thought of a warm up for KB snatch, reinfording good mechanics.