Box Brief
Register for the CrossFit Open
CrossFit Kids: Bring a Friend Week!
Ardmore, 30 September – 4 October
Ardmore Happy Hour: 4 October
Quarterly Re-Assessments (Baseline and InBody), 5-6 October
CROSSFIT
STRENGTH/SKILL:
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 2 Pausing Clean Pulls
Minute 2: 20 sec. Handstand Hold
CONDITIONING:
3 x AMRAP 4:
15 Burpee Box Jump Overs
21 Power Cleans
27/21 Calorie Row
WHITEBOARD BRIEF
With rest built in we want to move quickly here, but there is still some pacing involved. Move at a pace that you won’t slow down from over the course of the 4 minutes. Choose weights and variations that allow you to complete at least a full round with the first weight. The goal is to try to beat your score with each round as the weight drops.
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