Wednesday 10.9.19 Workouts

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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