Box Brief
CFML Athlete of the Year Voting: COMING SOON
Quarterly Reassessments: 1.25.20 (Wayne), 1.26.20 (Ardmore)
CROSSFIT
CONDITIONING:
“Tri Sprint Intervals”
5 Rounds of 4:00 on / 4:00 off:
30/20 Calorie Row
30/20 Calorie Bike
AMRAP 10m Shuttle Runs
**Score total 10m shuttle runs
ENDURANCE
CONDITIONING:
“Tri Sprint Olympics”
5 Rounds of 4:00 on / 4:00 off:
30/20 Bike
20 Burpees
AMRAP 10m KB Farmer Carry
**Score total KB Farmer Carry
KIDS/TEENS
WARM-UP:
CFK Obstacle Course
CONDITIONING:
AMRAP 8
5 Push-ups
10 Wall Balls
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