Box Brief
2019 CFML Equinox Liftoff: 9.23.19 Ardmore vs. Wayne!
Register for the CrossFit Open
CROSSFIT
“Master Splinter”
3 Rounds for Time:
400 Meter Run
12 Burpee Box Jumps
15 Thrusters
ENDURANCE
“Hamato Yoshi”
400m Run
10 Burpees
10 Box Jumps
20 Burpee Box Jumps
400m Run
10 DB Front Squats
10 DB Push Presses
20 DB Thrusters
50 Hollow Rocks
20 DB Thrusters
10 Push Presses
10 DB Front Squats
400m Run
20 Burpee Box Jumps
10 Box Jumps
10 Burpees
400m Run
KIDS/TEENS
STRENGTH
Snatch
WORKOUT
3 Rounds
5-10 Strict Toes to bar/weighted sit up
: 15 Chin over the Bar Hold
: 30 Hollow Hold
:45 Overhead Hold
WHITEBOARD BRIEF
This workout should take somewhere in the 12-16 minute range to complete (4:00-5:20 per round).
Choose a weight on the thruster that you can complete with 1 break max on each round.
Face the box for the burpee box jumps and full extension must be reached at the top of each rep.
It’s not about moving fast in the first round – it’s about sustaining or improving upon your first round pace in rounds 2 and 3.
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