Box Brief
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
“Big Bird”
AMRAP 18:
20 Alternating Dumbbell Snatches
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups
20 Pull-ups
WHITEBOARD BRIEF
Looking to complete 3+ to 4+ rounds, or rounds taking less than 6 minutes to complete
Choose a pull-up variation that you can complete in 3-4 quick sets within the workout
Pick a weight that you can complete the snatches and box step-ups with 1 break max each round
Alternate legs on the DB Step-ups
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