Box Brief
Register for the CrossFit Open
CrossFit Kids Bring a Friend: EXTENDED ONE WEEK!
CROSSFIT
“WOW Air”
3 Rounds for Time:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Weighted Run
KIDS/TEENS
STRENGTH:
Bench Press
CONDITIONING:
EMOM 12:
EVEN MINUTES: 7-10 Box Jumps
ODD MINUTES: 7-10 Wall Ball Shots
WHITEBOARD BRIEF
Looking for this workout to take somewhere between 20-30 minutes to complete. Find a speed in round 1 that you are confident in holding on to in round 2. Ask yourself, “How fast can I go in round 1 without having to slow down in round 2?”
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