Box Brief
2019 CFML Equinox Liftoff: 9.23.19 Ardmore vs. Wayne!
Max Clean & Jerk and Snatch for Bragger’s Rights
Register for the CrossFit Open
CROSSFIT
STRENGTH:
Strict Pull-up (Build to Heavy Single)
WORKOUT:
“Sleeping Bag”
4 Rounds for Time:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Weighted Run
KIDS/TEENS
STRENGTH:
Snatch
WORKOUT:
3Rounds
5-10 Strict Toes to bar
: 15 Flexed Arm Hang
: 30 Hollow Hold
:45 Overhead Hold
WHITEBOARD BRIEF
The only real sticking point of today’s workout is the strict pull-ups: pick a fairly conservative rep scheme from the first round will help you stay consistent across the 60 total reps.
Knowing the heart rate will come down a bit on the strict pull-ups and sit-ups, use that as an incentive to push for moderately fast runs.
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