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
“Shrink Wrap”
10-9-8-7-6-5-4-3-2-1:
Power Snatches
Burpees
VIRTUAL WOD
“Ritualistic Sacrifice”
For Time:
75 Single Arm Devil’s Press
WHITEBOARD BRIEF
Expect this workout to take between 8-15 minutes to complete
Rounds 10-6 of this workout includes 80 total reps
Rounds 5-1 of this workout includes only 30 total reps
With so much of the work happening early, this is the most important part of the workout
Move at an intelligent intensity through the opening 5 rounds of the workout
You could use one of the following approaches:
Unbroken sets of snatches with steady burpees
One break on the barbell with slightly faster burpees
Once you get to the round of 5, see if you can start to increase your pace knowing there is only 30 reps to go
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