Box Brief
SPECIAL EVENTS:
Register for the CrossFit Open!
Register for the Holiday Amazing Race!
OPPORTUNITIES TO GIVE BACK:
Team Waterboys 2020
23rd Veteran and the Nearly Naked Ruck March
CROSSFIT
“CrossFit Games Open 20.4”
For time:
30 Box Jumps
15 Clean and Jerks
30 Box Jumps
15 Clean and Jerks
30 Box Jumps
10 Clean and Jerks
30 Single-Leg Squats
10 Clean and Jerks
30 Single-Leg Squats
5 Clean and Jerks
30 Single-Leg Squats
5 Clean and Jerks
Time cap: 20 minutes
– OR –
STRENGTH:
Shoulder Press
3-3-3-3-3-3
CONDITIONING:
“Open Concept”
AMRAP 5:
1000 Meter Row
Max Wallballs
5:00 Rest
AMRAP 5:
50 Wallballs
Max Meter Row
ENDURANCE
“Case of the Mondays”
AMRAP 5:
1000m Row
Max Wallballs
2:00 Rest
AMRAP 5:
50 Wallballs
Max Meter Row
2:00 Rest
AMRAP 5:
35/30 Cal Bike
Max Russian KB Swings
2:00 Rest
AMRAP 5:
50 Russian KB Swings
Max Cal Bike
2:00 Rest
AMRAP 5:
35 Box Jumps
Max DB GTOH
2:00 Rest
AMRAP 5:
50 DB GTOH
Max Box Jumps
KIDS/TEENS
SKILL:
POSE Running Drills
CONDITIONING:
AMRAP 9
400m Run
Max DB Clean & Jerk
Rest 2:00
AMRAP 6
200m Run
Max DB Snatch
Rest 2:00
AMRAP 3
100m Run
Max Thrusters
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