Box Brief
CROSSFIT
WORKOUT
“Knee Slapper”
AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry
30 AbMat Sit-ups
400 Meter Row
ENDURANCE
WORKOUT
AMRAP 8
100′ KBs Front Rack Walking Lunge
200 Meter KBs Farmers Carry
30 AbMat Sit-ups
400 Meter Row
Rest 2min …
AMRAP 10
100′ Single KB Goblet Walking Lunge
200 Meter KB Unilateral Farmers Carry
30 AbMat Sit-ups
400m Run
Rest 2min …
AMRAP 12
100′ Walking Lunge
200 Meter Run
30 AbMat Sit-ups
400m Run
KIDS/TEENS
Rest Day
WHITEBOARD BRIEF
Looking to end up somewhere in the 2+ to 3+ round range
Movement Brief https://youtu.be/7tHybljxWos
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