Box Brief
2019 CFML Equinox Liftoff: 9.23.19 Ardmore vs. Wayne!
Max Clean & Jerk and Snatch for Bragger’s Rights
Register for the CrossFit Open
CROSSFIT
“Bear Crawl”
Teams of 3
AMRAP 7:
50 Bench Press
50 Bench Press (w/ Added Weight)
Max Bench Press (w/ Added Weight)
Rest 3 Minutes
AMRAP 7:
50 Front Squats
50 Front Squats (w/ Added Weight)
Max Front Squats (w/ Added Weight)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts
50 Deadlifts (w/ Added Weight)
Max Deadlifts (w/ Added Weight)
KIDS/TEENS
STRENGTH:
Deadlift
WORKOUT:
20 Cal Bike
10 Rounds
3 Deadlift
6 Push-Ups
9 Air Squats
WHITEBOARD BRIEF
Athletes will split reps up how they see fit, with one person working at a time.
The front squats and bench come from the rack.
Use one bar and change weights, but it is ok to have multiple if teammates are using different weights.
Athletes should be able to complete the following reps at each barbell within the workout:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps
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