Box Brief
CROSSFIT
“Freedom Sauce”
AMRAP 3:
21 Overhead Squats
21 Lateral Burpees Over Erg
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
18 Overhead Squats
18 Lateral Burpees Over Erg
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
15 Overhead Squats
15 Lateral Burpees Over Erg
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
12 Overhead Squats
12 Lateral Burpees Over Erg
Max Calorie Row
:: Alternate Variation ::
4 Rounds x AMRAP 3:
21 Double Dumbbell Thrusters
21 Lateral Burpees Over Dumbbells
Max Shuttle Runs [10-Meters]
Rest 3 Minutes Between Rounds
WHITEBOARD BRIEF
Your score is your total calories for all 4 Amraps
The first two stations should take around 2 minutes or less to complete, giving you at least 1 minute on the rower
If there’s two things we shoot for today, they are:
Big sets of overhead squats (1-2 sets)
Strong pulls on the machine
We’re coming off rest, so big sets of squats are doable
It’s also the only place we’d stop moving, so it’s worth the extra effort
Following the row, we head to a rest station
This is a nice incentive to push hard to accumulate calories
Find a urgent, but steady pace for the burpees in the middle that allows for a strong effort on the machine
Become an active participant in your health.
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