Box Brief
Register for the CrossFit Open
CrossFit Kids: Bring a Friend Week!
Wayne, 23-27 September
Ardmore, 30 September – 4 October
CROSSFIT
STRENGTH:
Deadlift
Build to a Heavy Single
CONDITIONING:
“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
KIDS/TEENS
STRENGTH:
Front Squat
CONDITIONING:
2 Rounds
25 Goblet squats
25 Burpees
WHITEBOARD BRIEF
Build in deadlift weight across the five rounds: aim is to choose heavy weights, but loads that you can complete unbroken every time. Athletes should aim for 1-1:30 of rest per round in order to recover and change out weights.
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