Box Brief
Labor Day 9.2.19 Schedule:
8:30a w/ babysitting
9:30a w/ babysitting
CFML Facility Upgrade Survey
September Birthday WOD (Sapphire): 9.4.19
Yoga w/ Caroline (Ardmore): 9.4.19
CFML First Friday Happy Hour: 9.6.19
CROSSFIT
“Three Stooges”
Teams of 3
For Time (30 minute time cap):
100/70 Calorie Row
100 Box Jump Overs
100 Power Snatches
10 Rope Climbs
100 Power Snatches
100 Box Jump Overs
100/70 Calorie Row
*1 Athlete works at a time
WHITEBOARD BRIEF
With a 1:2 work to rest ratio, let’s aim to move quickly and switch out before you start to slow down
Rep Suggestions:
CALORIE ROW
With longer transitions on the rower, we can look to hold on for about 30-45 seconds of hard work
BOX JUMP OVERS
Switch out every 5-10 reps on the box jump overs to help maintain speed
POWER SNATCHES
Switch out every 7-10 reps on the first barbell
Switch out every 10-15 reps on the lighter second barbell
ROPE CLIMBS
Switch after single reps on the rope climbs
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