Box Brief
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CROSSFIT
WORKOUT
Rx+, Solo
AMRAP 30
Buy In: 1 mile run
– Then AMRAP –
10 Barbell Rows
10 Wall Balls
10 Pull Ups
10 Box Jumps
Rx: Teams of 2
AMRAP 30
Buy In: 2 mile run, split into 400m sprints
– Then AMRAP –
20 Barbell Rows
20 Wall Balls
20 Pull Ups
20 Box Jumps
E: Teams of 3
AMRAP 30
Buy In: 3 mile run, split into 200m sprints
– Then AMRAP –
30 Barbell Rows
30 Wall Balls
30 BA Pull Ups or Ring Rows
30 Box Jumps
FINISHER
Bodyweight Glute Bridge x 5 Minutes Max Reps
KIDS/TEENS
REST DAY
WHITEBOARD BRIEF
– Metcon: Have fun today and worry less about your strategy and more about simply moving and getting a good sweat. Nothing today should stop you in your tracks though and should be able to move consistently.
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