Box Brief
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Quarterly Reassessments: 1.25.20 (Wayne), 1.26.20 (Ardmore)
CROSSFIT
STRENGTH
Front Squat Wave
EMOM 9:
Build to a Heavy 1 Rep
CONDITIONING
“Let it Go, Let it Go”
AMRAP 10:
20 DB Hang Power Snatches
60 Double Unders
ENDURANCE
CONDITIONING
“Into the Unknown”
AMRAP 10:
20 DB Hang Power Snatches
60 Double Unders
Rest 2:00
AMRAP 10:
250m Row
20 Goblet Squats
15 KB Russian Twists
10 KB Pushups
5 KB Swings
KIDS/TEENS
CONDITIONING
AMRAP 10:
6 Med Ball Cleans
10m Roving Plank
4 Pull-ups
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