Box Brief
Register for the CrossFit Open
CrossFit Kids: Bring a Friend Week!
Wayne, 23-27 September
Ardmore, 30 September – 4 October
CROSSFIT
“Workaholic”
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings
15 Thrusters
KIDS/TEENS
STRENGTH
Power Clean and Push Jerk
WORKOUT
In a 2min Window:
9 Power Cleans
9 Front Squats
9 Push Jerks
AMRAP Pushups
Rest 1min
In a 2 mins window:
7 Power Cleans
7 Front Squats
7 push Jerks
AMRAP Pushups
Rest 1 min
In a 2 mins window:
5 Power Cleans
5 Front Squats
5 Push Jerks
AMRAP Pushups
Rest 1min
In a 2 mins window:
3 Power Cleans
3 Front Squats
3 push Jerks
AMRAP Pushups
WHITEBOARD BRIEF
This workout is intended to take 15-24 minutes.
Choose a pull-up variation that you can complete the 15 reps within 3 sets during the workout.
Choose weights that you can complete in 2 sets on each round for both KBS and Thrusters.
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