Box Brief
Week of 8.19.19 Newsletter
You’re more than just a “Member” || Facility Upgrade Survey
CROSSFIT
“Team Tosh Sprints”
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
If unable to run, sub:
Row: 250-500-750
Assault Bike: 14/10-28/20-42/30
KIDS/TEENS
SKILL/STRENGTH
Thruster
1×5 w/PVC
2×5 w/medicine ball
2×5 w/light DB
2×5 light bar
WORKOUT
For time
9 Thrusters
9 Burpees
100m run
6 Thrusters
6 Burpees
100m run
3 Thrusters
3 Burpees
100m run
$ OUT
Max pullups or Ring rows
WHITEBOARD BRIEF
One athlete works at a time while the other rests (each athlete runs every distance: total of 2 1/4 miles of running each)
Use 3 different gears today on the run:
The 200 meter gear is “very fast”
The 400 meter gear is “fast”
The 600 meter gear is “moderately fast”
The score today is total time it takes for athletes to complete the 3 rounds
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