Box Brief
CROSSFIT
“Wave Runner”
On the 5:00 x 5 Rounds:
500/400 Meter Assault Bike
350/300 Meter Row
200 Meter Run
:: Alternate Variation ::
On the 5:00 x 5 Rounds:
800 Meter Run
2020 Holiday Schedule
Free class pass for friend/family
WHITEBOARD BRIEF
These rounds should take 4 minutes or less to complete, giving you at least 1 minute to recover between
Your final score is the slowest of the 5 Rounds
To put this piece in perspective, the combination of movements will be similar to completing 5 x 800 meter repeats around a track in terms of time and effort
With more time spent working than resting, these are not all out sprints
Instead, look to start at about 75-80% effort in the first round
After completing the first round under control, you’ll have a pretty good idea of what speed you can hold for the remaining 4 rounds
You may find you can hold your initial speed, or even increase your pace a touch
We’d rather have 5 rounds of sustained intensity than 1 really fast rounds and 4 rounds where your times get slower with each
Become an active participant in your health.
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