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
“Air Conditioning”
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches
40 Air Squats
20/15 Calorie Row
Score is Slowest Round
ENDURANCE
“Broken Window Unit”
5 Rounds
In 5:00, Complete:
10 Plate GTOH
20 Russian Twists
40 OH Lunges
20/15 Calorie Row
AMRAP: Burpees Over Erg
-2:00 rest-
KIDS/TEENS
STRENGTH:
Deadlift
3-3-3-3-3-3
WORKOUT:
20 Cal Bike
10 Rounds
3 Deadlift/moderate weight
6 Push ups
9 Air squats
WHITEBOARD BRIEF
Whenever there is rest built in, we’re looking to push the pace.
With the score being the slowest of the 4 rounds, move with urgency, but choose a speed in round 1 that you see yourself maintaining or improving upon.
Alternate arms on every rep for a total of 20 on the DB Snatches: both ends of the DB must touch the ground on every rep.
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