Box Brief
Box Brief: Level-Up Challenge Day 7 of 21
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CROSSFIT
EMOM 15
Minute 1: 40s Handstand Hold or Walk
Minute 2: 12 Alt. DB Reverse Lunges
Minute 3: 12 Bent-over Double DB Rows
EMOM 30
Minute 1: 40s Assualt Bike
Minute 2: 40s of KB Snatch
Minute 3: 100′ Farmer Carry
Minute 4: 40s of KB SDHP
Minute 5: 40s of Walking Lunges
Minute 6: Rest
Intent: With today’s work the goal is to sustain a pace that is challenging but manageable for the entire EMOM. This means your cal+rep count should remain consistent for 6 rounds. Effort should be around 75%
ENDURANCE
EMOM 15
Minute 1: 40s Handstand Hold or Walk
Minute 2: 12 Alt. DB Reverse Lunges
Minute 3: 12 Bent-over Double DB Rows
EMOM 30
Minute 1: 40s Assualt Bike
Minute 2: 40s of KB Snatch
Minute 3: 100′ Farmer Carry
Minute 4: 40s of KB SDHP
Minute 5: 40s of Walking Lunges
Minute 6: Rest
Intent: With today’s work the goal is to sustain a pace that is challenging but manageable for the entire EMOM. This means your cal+rep count should remain consistent for 6 rounds. Effort should be around 75%