Box Brief
CFML Athlete of the Year Voting: LIVE THIS WEEK
CROSSFIT
STRENGTH:
Power Clean + Front Squat + Push Jerk Complex
1x Power Clean
2x Front Squats
3x Push Jerks
Build to a Heavy Complex
CONDITIONING:
“Rack City”
10 Power Cleans
50 Air Squats
10 Front Squats
50 Air Squats
10 Push Jerks
50 Air Squats
ENDURANCE
CONDITIONING:
“Ardmore Rack City”
400m Run
25 DB Power Cleans
50 Air Squats
50 Hollow Rocks
25 DB Front Squats
50 Box Step-Ups
50 Flutter Kicks
25 DB Push Press
50 Air Squats
50 Hollow Rocks
400m Run
KIDS/TEENS
CONDITIONING:
Partner Up!
AMRAP 12:
8 Ring Rows
10m Sled Push
Base Run
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