Box Brief
Quarterly Inbody Scans:
9.14 – 9.18 at CFML Wayne
9.21 – 9.25 at CFML Ardmore
NEW FALL SCHEDULE LIVE!
September Newsletter
CROSSFIT
“Speed Demon”
AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats (Light)
Rest 3 Minutes
AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats (Light+)
Rest 3 Minutes
AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats (Moderate)
Rest 3 Minutes
AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats (Heavy)
VIRTUAL WOD
“Speed Demon at Home”
5 Rounds for Time:
400 Meter Sprint
21 Single Dumbbell Goblet Squats
12 Burpees
WHITEBOARD BRIEF
With short windows and rest built in, the goal today is to move with a purpose
As the weight gets heavier, adjust your speed on the run and burpees to maximize your ability to hold on for big sets of overhead squats
On the first two rounds with lighter weights and higher burpee reps, try to move fairly quickly through the first two movements
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